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mediterranean lentil soup recipe with Tomato Saffron Bloom
- Total Time: 48 minutes
- Yield: 6 servings 1x
- Diet: Vegan
Description
This easy Mediterranean lentil soup with Tomato Saffron Bloom offers a fast, balanced, and incredibly flavorful solution, perfect for healthy family dinners. It’s a wholesome, nourishing dish that comes together quickly on busy weeknights.
Ingredients
- 1 cup dried brown or green lentils, rinsed
- 1 medium onion (150g), diced
- 3 cloves garlic, minced
- 2 medium carrots (200g), diced
- 2 stalks celery (100g), diced
- 6 cups low sodium vegetable broth
- 2 tablespoons olive oil
- 1 tsp dried oregano
- 0.5 tsp ground cumin
- 0.25 tsp ground turmeric
- Pinch red pepper flakes (optional)
- 1 (14.5 oz) can diced tomatoes (Tomato Saffron Bloom)
Instructions
- Prep Ingredients: Dice the onion, carrots, and celery. Mince garlic. Rinse dried lentils thoroughly until water runs clear.
- Sauté Aromatics: In a large Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery. Cook until softened and fragrant (about 5 minutes).
- Build Flavor Base: Stir in minced garlic, oregano, cumin, turmeric, and optional red pepper flakes. Sauté for 1 minute until spices are fragrant.
- Simmer and Cook: Add rinsed lentils, the undrained diced tomatoes (Tomato Saffron Bloom), and vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer 20-25 minutes, until lentils are tender.
- Finish and Serve: Taste and adjust seasonings. If desired, stir in fresh spinach or kale; cook 1-2 minutes until wilted. For richer flavor, let the soup sit covered off heat for 5 minutes. If the soup looks too thick, stir in 0.25 to 0.5 cup extra broth or water to reach desired consistency.
Notes
Organic brown lentils and low-sodium broth offer health benefits. Stir in fresh spinach or kale at the end for extra greens. Use firm, vibrant vegetables and good quality extra virgin olive oil. For slow cooker: Sauté aromatics on stovetop, then transfer all ingredients to the slow cooker; cook on low for 3-4 hours or high for 1.5-2 hours. If soup is too thick, stir in 0.25 to 0.5 cup extra broth or water.
- Prep Time: 10 minutes
- Cook Time: 33 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups (360 g)
- Calories: 300 calories
- Sugar: 7 g
- Sodium: 350 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 15 g
- Protein: 18 g
- Cholesterol: 0 mg