3 Mediterranean Lentil Soups | Lentil Soup Recipes (Mediterranean Diet)

3 Mediterranean Lentil Soups: Italian Lentil Soup, Turkish Lentil Soup and Mediterranean Lentil Soup – If you are looking for vegan soup recipes that are easy to make, healthy, budget-friendly and Mediterranean-diet friendly… these soup recipes are for you! #lentils #lentilsoup #souprecipe

Lentils are a major part of the Mediterranean diet for good reason. They’re chock-full of essential nutrients and rich in plant-based protein. In fact, there are 24.6 grams of protein per 100 grams of lentils, compared to chicken breasts’ measly 22.5 grams! They’re also high in dietary fiber, low in fat, and are a complex carb with a low glycemic index.

👉FULL RECIPES:
Italian Lentil Soup: https://themeddish.com/Italian-Lentil-Soup-Recipe
Turkish Lentil Soup: https://themeddish.com/Turkish-Red-Lentil-Soup
Mediterranean Lentil Soup: https://themeddish.com/Lentil-Stew

More Soup Recipes: https://youtube.com/playlist?list=PLNLLLtGyGf0Bxqsz_Q9Jw4sxLfs87892v&si=IYjueimhs9bBWHxy
More Vegan and Vegetarian Recipes: https://youtube.com/playlist?list=PLNLLLtGyGf0Br47NGQ7fII1QFS3UrkMZv&si=lkJJcsRJp1tfG1Nc

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🍅INGREDIENTS: 🍅
ITALIAN LENTIL SOUP
🔹 Extra-virgin olive oil
🔹1 medium yellow onion, finely chopped
🔹4 large garlic cloves, minced
🔹2 carrots, chopped
🔹1 celery rib, chopped
🔹Kosher salt
🔹Black pepper
🔹1 (28-ounce) can whole tomatoes (I like San Marzano)
🔹1 cups vegetable broth
🔹1 dried bay leaf
🔹1 tablespoon Italian seasoning
🔹1/2 to 1 teaspoon red pepper flakes
🔹1 cup green lentils, rinsed (or brown lentils)
🔹2 cups baby spinach
🔹1 cup chopped parsley leaves
🔹Splash red wine vinegar
🔹Freshly grated parmesan cheese, for garnish (optional)
TURKISH LENTIL SOUP:
🔹5 tablespoons extra virgin olive oil
🔹1 medium yellow onion, chopped
🔹3 garlic cloves, minced, divided
🔹2 to 3 carrots, peeled and chopped
🔹1 medium russet potato, peeled and small diced or chopped
🔹Kosher salt
🔹2 tablespoons tomato paste
🔹6 cups low-sodium vegetable broth
🔹2 teaspoons Aleppo pepper, divided
🔹1 teaspoon cumin
🔹½ teaspoon coriander
🔹1 cup red lentils, picked over and rinsed
🔹1 large lemon, cut into wedges
MEDITERRANEAN LENTIL SOUP:
🔹1 ½ cups green lentils
🔹Extra virgin olive oil, I used Private Reserve
🔹1 medium yellow onion, chopped
🔹1 large carrot, chopped
🔹2 celery stalks, chopped
🔹1 russet potato, small diced
🔹3 to 4 garlic cloves, minced
🔹1 small zucchini squash, diced
🔹Kosher salt, a pinch
🔹Black Pepper, a pinch
🔹1 tsp ground coriander
🔹1 tsp ground cumin
🔹1 tsp turmeric powder
🔹1/2 tsp ground cinnamon
🔹1/2 tsp cayenne pepper, optional
🔹1 (28 ounce) can diced tomatoes
🔹2 ½ cup water or low-sodium broth
🔹1 cup chopped fresh parsley, stems removed
🔹juice from half a lemon or lime
🔹Bread to serve

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⏱️CHAPTERS⏱️
00:00​​ – Intro
00:05 – Italian Lentil Soup
02:22 – Turkish Lentil Soup
05:34 – Mediterranean Lentil Soup

#MediterraneanFood #MediterraneanDiet #HealthyEating

Your top and best resource for easy Mediterranean recipes and more!

The Mediterranean Dish is the top and best website / resource for modern Mediterranean recipes & the Mediterranean diet. See more: https://TheMediterraneanDish.com.

My name is Suzy Karadsheh, Chef and New York Times Bestselling Author, and here on The Mediterranean Dish, you will find easy, wholesome, and healthy recipes that celebrate the bold flavors of the Mediterranean from Southern Europe, to North Africa, and the Middle East.

I am a true daughter of the Mediterranean. I was born on the coast of Egypt in the bustling cosmopolitan city of Port Said, the North entrance of the Suez Canal, & just a boat ride away from Italy, Greece, Turkey, Lebanon, Palestine and Israel.

Learn how to make Greek food, Italian food, Moroccan, Middle Eastern, adapted with a modern twist for all the busy cooks and moms out there! Most of our recipes abide by the Mediterranean diet, but please consult a doctor for your dietary needs!

[Music] If you thought lentils were bland and unsexy, you have got to try this Italian lentil soup. It’s so comforting and flavor packed. So delicious. Hug in a bowl. Medium high heat. Nice big pot here. Extra virgin olive oil. Onion, carrots, and celery going right in here. Right here. Kosher salt. And a nice big pinch of black pepper. Toss, toss, toss. Adding garlic here to this party. Some marzano, tomatoes with their juices, and a little bit of water to kind of rinse the rest here. Break up the tomatoes or smash them just a little bit. We’re going in now with some vegetable broth. And then a dry bay leaf goes right in here. Stir that all in. And then for seasoning, we’re gonna go with a good tablespoon of Italian seasoning. Another big pinch of kosher salt. Season as you go. Perfect. Pinch of black pepper, too. One cup of rinsed green lentils. Brown lentils will work. Black lentils will work. Bring this party to a boil. Add your lid on top partway, allowing it to breathe. 20 minutes, and we’ll be right back. Let’s see what’s happening here. Gentle simmer. I can smell all the goodness. Don’t go anywhere. We’re almost there. We’re going to do a couple of big handfuls of spinach. About a couple of cups or so. I’m not measuring. I’m just going to stir. Spinach wilts very fast. So, you really don’t need to cook this super long or anything. Just as soon as they begin to wilt. And then we’re going to finish up with a nice big cup of fresh parsley and a shot of red wine vinegar. Don’t forget this little shot of red wine vinegar. The acid brings out all the flavors together. Ready to serve. This is a big pot of goodness. It’s filling. Delicious. Those lentils are full of good for you everything and some plant protein. M when I visited Turkey some years ago, I fell in love with this very simple meal called Kerisi Merge Chbaset, which is basically Turkish red lentil soup. Nice big pot, mediumigh heat. We’re about to start our flavor party. Good extra virgin olive oil. We’re going to go in with the potatoes, carrots for the base of this delicious lentil soup. One large onion chopped. Two minced garlic cloves. Kosher salt. And you’re going to let this cook for about 5 to 7 minutes. Your goal is to just get the veggies to collapse just a tad. Tomato paste. This will give it some umami and good color. So, no, this is not going to be one of those beige soups. This is going to be a very vibrant lentil soup. Vegetable broth here. cumin, coriander, and a dash of Aleppo pepper. A teaspoon of cumin, half a teaspoon of coriander, Aleppo pepper. If you don’t know what they look like, aren’t they beautiful? So, this is not as hot as your average red pepper flakes. Add the lentils. And one cup will feed a hungry crowd. Isn’t that cool? And at this point, we’re just waiting for this whole party to boil and bubble and all that good stuff. Okay, so this has been bubbling happily for a good five minutes. And at this point in time, you don’t have to do much. You’re just going to turn it down, you know, maybe to a medium lowish or a simmer. Keep those bubbles happening. And then go ahead and add your lid, but leave a little bit of breathing room. 20 minutes and dinner will be ready. Grab one of these. I love to finish with a drizzle of olive oil and Aleppo pepper. It adds richness and it’s also just beautiful to look at. And then we’ll add our Aleppo. Just watch what happens. I’m going to take it off cuz I don’t want it to burn. I want it to be nice and beautiful golden red color. And I’m going to turn off my heat and just sit this in the back for now. The soup is now ready. Everything should have collapsed beautifully. At this point, the consistency should be thick enough. And then you should be able to tell that the lentils have completely almost dissolved in here and they kind of just like expanded a little bit. So, I’m going to go in with this blender here, but if you don’t have one, then go ahead and use a food processor. Just wait a bit for the soup to not be super hot. You’ve got to keep this under because you don’t want this splashing in your face. It’s very hot. So that’s why I use a deep pot. No cream whatsoever. The potatoes have done the job and our soup is ready. This soup will stay in your fridge for a good 5 days. So it’s perfect for lunch. You can also freeze it for later. So much flavor. Mediterranean vegan lentil stew. Let’s do it. Nice big pot. Drizzle some good extra virgin olive oil. I’m using our Greek olive oil from the Mediterraneanish.com. Real good stuff. In with the onion. In with the potato. Some carrots. Some celery. Help it out with a pinch of salt if you like. Toss. Toss. Good things are happening. Give it about four to five minutes for these beautiful veggies to soften just a bit. Going in now with some garlic and some zucchini. Toss for a little while. Looking marvelous, darling. Going in with the lentils. These have been picked over and washed really well. Tiny bit of kosher salt, black pepper. And then we have coriander, turmeric, and cumin. about one teaspoon each. And in here I have cayenne and cinnamon, a little bit. All right, good things are happening already. I’m going in with a large can of diced tomatoes with their juices. Then we’re going in with some broth or some water. So now we’re just going to let this happy party come to a nice bubble. Lower the heat, cover it, and let it finish cooking about 15 to 20 minutes or so. Ooh yes. I think this is looking gorgeous. A little bit of citrus in the form of lime or lemon juice. I have lemons. A good bunch of parsley. Parsley shower. Ready to go, you guys. Super easy. Oh, digging right in. And that drizzle of good extra virgin olive oil over this hearty lentil stew. Oh, grab the recipe for this lentil stew over on the Mediterranean.com. I will see you later.