Lentil Soup

A hearty, plant-based staple packed with lentils, vegetables, and warm spices—perfect for a cozy, nourishing Mediterranean garden meal.

Prep: 10 min • Cook: 1 hr • Serves: 6 • By Dr. Terry Simpson

Ingredients

• Olive oil to coat pan
• 2 celery stalks, chopped
• 3 carrots, diced
• 1 large onion, diced
• ½ tsp salt & ½ tsp ground pepper
• 2 cloves garlic, sliced
• Optional: 2" peeled ginger root, sliced
• 8 cups low-sodium stock or water
• 2 cups dry lentils
• 2 cans (or ≈3½ cups) crushed tomatoes
• Optional: 1–2 cans kidney or pinto beans
• 1 bay leaf
• 1 tsp paprika
• Optional spices: 1 Tbsp za’atar, coriander, harissa; ½ tsp turmeric
• To garnish: Fresh parsley and grated Parmesan (optional)

Instructions

1. Heat oil in a large pot over medium-high. Sauté celery, carrots, onion with salt & pepper until glossy.
2. Add garlic (and ginger, if using); sauté until fragrant.
3. Stir in crushed tomatoes, stock (or water), lentils, bay leaf, and spices.
4. Bring to a boil, then reduce heat and simmer for 1 hour, stirring occasionally.
5. Optional: Stir in beans during simmer to warm.
6. Serve bowls topped with parsley and Parmesan if desired.

Mediterranean Notes

• Legume-rich: Lentils (and beans, if added) bring fiber and plant protein.
• Veg-Forward: Onion, celery, carrots, and tomatoes build depth and nutrition.
• Olive oil instead of butter: Elevates fat quality and aligns with Mediterranean fats.
• Spices: Paprika, za'atar, turmeric bring warmth and phytonutrients.

Nutrition (Estimated per serving)

Calories: ≈260 kcal
Protein: ≈14 g
Fat: ≈4 g
Carbohydrates: ≈45 g
Fiber: ≈12 g
Sodium: ≈300 mg
(Variations depend on stock, added beans, and salt.)