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Mediterranean

Healthy Mediterranean Lentil Soup – Hearty and Nutrient-Packed

45 minutes. Cook
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Introduction

Mediterranean cuisine has long been celebrated for its healthful and flavorful approach to cooking. This Healthy Mediterranean Lentil Soup embodies the essence of this culinary tradition. Lentils, with their high protein and fiber content, make for a hearty and nutrient-packed base. This dish is not only delicious but also a perfect choice for those looking for a satisfying and healthy meal. In this article, we will explore the history and step-by-step preparation of this heartwarming Mediterranean delight.

Historical Context

Lentils have been a staple in the Mediterranean diet for centuries. Historians suggest that lentils were cultivated in the region as early as 7000 BC. Their popularity can be attributed to their adaptability, long shelf life, and rich nutritional value. Mediterranean lentil soup, in particular, has roots in the Middle Eastern and North African culinary traditions. Over time, it has evolved to become a beloved dish worldwide.

Preparation

  1. Prepare the Lentils: Start by rinsing the lentils under cold running water and draining them. Set them aside.
  2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the finely chopped onion, minced garlic, diced carrots, and celery. Sauté for about 5-7 minutes until the vegetables begin to soften and the onion turns translucent.
  3. Season the Vegetables: Stir in the ground cumin, ground coriander, smoked paprika, red pepper flakes, salt, and black pepper. Continue to sauté for an additional 2 minutes, allowing the spices to become fragrant.
  4. Add Lentils and Liquid: Pour the rinsed lentils into the pot and add the diced tomatoes. Stir well. Then, add the vegetable broth and bay leaf.
  5. Simmer the Soup: Bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 35-40 minutes. Stir occasionally to ensure the lentils are tender.
  6. Adjust Seasoning: Taste the soup and adjust the seasoning with salt and pepper if needed. Remove and discard the bay leaf.
  7. Serve: Ladle the Mediterranean lentil soup into serving bowls. Squeeze a lemon wedge over each serving and drizzle with extra virgin olive oil. Garnish with chopped fresh parsley. For an extra layer of flavor, consider adding crumbled feta cheese.

Conclusion

This Healthy Mediterranean Lentil Soup is not just a flavorful dish but also a nutritious one. It’s a fantastic way to incorporate the goodness of lentils and the vibrant flavors of the Mediterranean into your diet. Whether enjoyed as a comforting winter soup or a light summer meal, this dish has a place on any table. It’s a testament to the time-honored culinary traditions of the Mediterranean, where simple, wholesome ingredients come together to create something truly delightful. Bon appétit!

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staffcontributor
prep time
approximately 1 hour.
cooking time
45 minutes.
servings
6
total time
me is 1 hour.

Equipment

  • Large pot

  • Wooden spoon

  • Chopping board and knife

  • Measuring cups and spoons

  • Ladle

  • Serving bowls

Ingredients

  • 1 cup dried green or brown lentils, rinsed and drained

  • 1 large onion, finely chopped

  • 3 cloves garlic, minced

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 1 can (14 oz) diced tomatoes

  • 4 cups vegetable broth

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1/2 teaspoon smoked paprika

  • 1/4 teaspoon red pepper flakes (adjust to taste)

  • Salt and black pepper to taste

  • 2 tablespoons olive oil

  • 1 bay leaf

Instructions

1
Simmer for 35-40 minutes.
2
Adjust seasoning, serve.
3
4
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