MEDITERRANEAN LEMON LENTIL SOUP

This comforting, protein-packed soup is inspired by traditional Lebanese flavors. It’s light, zesty, and incredibly nourishing, perfect for a warming meal or a healthy meal prep option. The blend of slow-cooked lentils with the freshness of lemon and parsley is a classic Mediterranean combination.

Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour Yield: 6 servings

Ingredients

For the Soup Base:

• Dried Lentils: 1.5 cups (about 10 oz / 280g) of red lentils (for a creamier texture) or brown/green lentils (for a firmer texture). Note: Red lentils cook much faster and give a very creamy result, perfect for blending.

• Olive Oil: 2 tablespoons (extra virgin is best)

• Onion: 1 large, finely diced

• Garlic: 4 cloves, minced

• Carrot: 1 medium, finely diced

• Celery: 1 rib, finely diced

• Broth: 7-8 cups (1.75 - 2 liters) of low-sodium chicken or vegetable broth. (Adjust for desired thickness).

• Fresh Lemon Juice: ¼ cup (about 2 large lemons), or to taste.

The Spices:

• Cumin: 1.5 teaspoons

• Turmeric: ½ teaspoon

• Coriander: ½ teaspoon

• Red Pepper Flakes (Aleppo pepper if available): ½ teaspoon (plus more for garnish)

• Salt: 1 teaspoon (or to taste)

• Black Pepper: ½ teaspoon

For Serving & Garnish (as seen in the image):

• Fresh Parsley: A generous bunch, chopped

• Lemon: 1-2 lemons, thinly sliced and cut into wedges

• Extra Red Pepper Flakes: For an extra kick

• Optional: A drizzle of high-quality olive oil before serving.

Instructions

1. Prepare the Vegetables: Finely dice the onion, carrot, and celery (the mirepoix). Mince the garlic and chop the fresh parsley. Thoroughly rinse the lentils in a mesh sieve until the water runs clear, and drain well.

2. Sauté the Aromatics: In a large Dutch oven or soup pot, heat the olive oil over medium-high heat. Add the diced onion, carrot, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

3. Add Garlic and Spices: Add the minced garlic, cumin, turmeric, coriander, red pepper flakes, salt, and black pepper. Sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.

4. Simmer the Soup: Pour in the rinsed lentils and the broth. Bring the mixture to a boil, then immediately reduce the heat to low. Cover the pot and simmer.

   • For Red Lentils: Simmer for 15-20 minutes, until the lentils are completely soft and the soup is thickened.

   • For Green/Brown Lentils: Simmer for 35-45 minutes, until the lentils are very tender but still holding their shape.

5. Finishing the Texture (Optional): If you desire a perfectly smooth and creamy consistency (common for red lentil soup), use an immersion blender and carefully blend the soup in the pot until smooth. Alternatively, transfer portions to a stand blender and blend carefully (always use caution with hot liquids). You can skip this step if you prefer a chunkier soup, especially with green lentils.

6. Add the Final Freshness: Turn off the heat. Stir in the fresh lemon juice and the chopped parsley. Taste and adjust seasoning, adding more salt, pepper, or lemon juice as desired. The soup should be bright and zesty.

7. Serve and Garnish: Ladle the hot soup into bowls. Serve immediately, garnishing each bowl (as pictured) with:

   • One or two fresh lemon slices resting in the soup.

   • A generous handful of freshly chopped parsley.

   • A sprinkle of red pepper flakes for heat.

   • An extra drizzle of good olive oil on top (optional).

Notes & Tips

• Red vs. Green Lentils: Red lentils break down into a naturally creamy soup, which is how this recipe was developed. If you use green or brown lentils, they will require a longer simmer time (step 4) and will provide a chunkier soup.

• Add Spinach: To add more greens, you can stir in a handful of fresh baby spinach at the very end of step 6, letting it wilt for 1 minute before serving.

• Storage: This soup stores incredibly well. Let it cool and transfer to airtight containers. It will keep in the refrigerator for up to 4 days and can be frozen for up to 3 months. Note that the lentils will absorb liquid as it sits, so you will likely need to add a splash of broth or water when reheating.

Enjoy your comforting bowl of Mediterranean Lemon Lentil Soup!