Lentil Soup Recipe (Mediterranean Style)
Lentil soup is a hearty, nutritious soup made primarily from lentils and vegetables. It is widely prepared across different cuisines, such as Mediterranean, Middle Eastern, and South Asian. Lentil soup is high in plant-based protein and fiber, making it a satisfying and nourishing meal. The flavor typically comes from a base of vegetables, aromatics, herbs, and mild spices.
Everything About Lentil Soup Recipe
I have been making this lentil soup for many years, and it has always been a favorite at home. Even though I have made it countless times, it took me a while to share the recipe here.
The soup is rich in flavor, comforting, and far from plain, the kind of soup you happily serve yourself again.
I make this soup with brown lentils, also known as Whole Masoor Dal in India. These lentils cook until tender without breaking down completely, which works well for a soup that is partially blended.
The flavor starts with extra virgin olive oil, onions, carrots, and celery. This vegetable base, similar to a classic mirepoix, adds natural sweetness and depth, so the soup tastes rich without needing heavy spices.
The soup follows a Mediterranean-style flavor profile, where olive oil, vegetables, and tomatoes come together in a balanced way. The result is a hearty soup that feels nourishing but not heavy.
Tomato purée forms the backbone of the soup. It adds mild acidity, balances the earthy lentils, and gives the soup its warm color and comforting taste.
This soup works well with different types of lentils. Brown lentils, green lentils, French green (Puy) lentils, or even red lentils can be used, though the texture and cooking time will vary.
Red lentils cook faster and break down easily, so they do not need soaking and result in a thicker, more even soup. Green and Puy lentils take longer to cook and give a more defined, slightly chunky texture.
The spices stay simple and balanced. Ground cumin, black pepper, and paprika add warmth and aroma without overpowering the natural flavor of lentils and vegetables.
For a creamy yet chunky texture, part of the cooked soup is blended and mixed back in. This step adds body without using cream or flour.
Blending is optional. You can enjoy the soup fully chunky for a more rustic texture, and it will still taste rich and satisfying.
You can easily adjust the consistency by adding water or vegetable stock. This flexibility makes the soup work whether you prefer it thick and hearty or lighter and broth-like.
The soup also makes a good make-ahead meal. It tastes just as good after a few hours and can be enjoyed on its own or served with bread or rice.
More Comforting Soups
How to Make Lentil Soup
Lentil soup is easy to make and does not need any special equipment. The recipe is done in simple stages, starting with basic preparation, followed by sautéing and slow cooking.
Before you begin cooking, it helps to prep the lentils and vegetables. This makes the cooking process smoother and ensures the soup cooks evenly.
Preparation
1. Rinse ½ cup brown lentils (100 grams) a few times in water. Soak them in enough water for 20 to 30 minutes. Later, drain the water and keep the soaked lentils aside.
2. Chop 1 medium onion, 1 small to medium carrot, 1 celery stick and 2 to 3 small to medium garlic cloves.
You will need ⅓ cup finely chopped onions, ½ cup + 2 tablespoons finely chopped carrots, ⅓ cup chopped celery and ½ teaspoon finely chopped garlic.
Blend 3 medium tomatoes to get 1 cup tomato purée. You can also use 1 cup canned tomato purée or crushed tomatoes.
Make Mirepoix
3. Heat 2 tablespoons olive oil in a saucepan or pot on medium-low heat.
Add ⅓ cup finely chopped onions and ½ teaspoon finely chopped garlic.
4. Sauté for about 3 to 4 minutes or until the onions soften.
5. Add 1 bay leaf, ½ cup + 2 tablespoons chopped carrots, and ⅓ cup chopped celery.
6. Sauté for another 3 to 4 minutes, stirring often.
Add Tomato Purée, Lentils & Cook
7. Add 1 cup of tomato purée.
8. Mix and sauté for 3 to 4 minutes or until the mixture thickens slightly.
9. Add the following ground spices:
- ½ teaspoon ground cumin (cumin powder)
- ¼ teaspoon black pepper (ground or crushed)
- ¼ teaspoon paprika or cayenne pepper or red chilli powder
Stir and mix well.
10. Add the soaked lentils
11. Add salt according to taste.
12. Pour in 2 cups water or Vegetable Stock. Mix well.
13. Cover and cook on medium-low to medium heat for about 30 to 35 minutes, until the lentils soften completely.
Check a few times while cooking, stir, and add more water or vegetable stock if the liquid reduces and the lentils are not fully cooked.
14. Once the lentils are tender and cooked through, turn off the heat and let the soup cool slightly before the next step.
Make Lentil Soup
15. Remove and discard the bay leaf. Transfer half of the soup to a blender. This is an optional step.
Do not blend the soup while it is very hot, as it may splash. Allow it to cool slightly, or use a hand-held immersion blender for easier blending.
16. Blend to a smooth but not fine consistency. Some chunky texture is preferable.
17. Add the blended portion back to the pot.
18. Add ½ to ¾ cup water or as needed to adjust consistency. Simmer until heated through.
19. Lastly add ¼ teaspoon dry oregano or choice of dried herbs or fresh herbs.
20. Pour into bowls. Garnish with 1 to 2 tablespoons chopped cilantro, parsley, or mint. Serve with lemon wedges.
Serving Suggestions
Lentil soup is commonly served with bread on the side. Garlic Bread, baguette, crusty bread, or toasted bread all pair well and help make the soup more filling.
In many homes, lentil soup is also served with rice. Steamed rice or Cumin Rice works well, especially if you prefer a more substantial meal.
For a lighter pairing, serve the soup with a simple Green Salad or Vegetable Salad or roasted or sautéed vegetables.
This keeps the meal balanced without overpowering the soup. You can also pair with my Sautéed Mushrooms or Sautéed Broccoli.
You can also serve lentil soup as a starter before a main course or enjoy it on its own as a light lunch or dinner.
Storage Tips
Let the lentil soup cool completely before storing. Transfer it to an airtight container and refrigerate for up to 1 day.
The soup will thicken as it sits, especially if it has been partially blended. While reheating, add a little water or vegetable stock to adjust the consistency.
Reheat the soup gently in a pan over low to medium heat, stirring occasionally. You can also reheat it in the microwave in short intervals, stirring in between.
Freezing is not ideal if the soup contains a blended portion, as the texture may change slightly after thawing. If you do freeze it, freeze before blending for best results.
Recipe Notes
- Soaking lentils: Soaking lentils helps them cook faster and more evenly. It also improves texture, but if you are short on time, you can skip soaking and cook them directly, allowing a little extra cooking time.
- Choosing lentils: Brown lentils work well for this soup as they cook until tender without breaking down completely, which suits a partially blended soup. Green or Puy lentils can also be used, though they usually take longer to cook. Red lentils cook quickly and break down more, resulting in a thicker, smoother soup.
- Texture control: Blending only half of the soup gives a creamy yet rustic texture without adding cream or flour. This step is optional, and the soup can be enjoyed fully chunky as well.
- Liquid choice: Homemade vegetable stock adds more flavor than water. If using packaged stock, choose a low-sodium version.
- Tomato balance: If the tomatoes taste too acidic, add a small pinch of sugar while simmering. This helps balance the flavors without making the soup sweet.
- Blending safely: Always let the soup cool slightly before blending. Blending very hot soup can cause splashing, especially in a regular blender.
- Spice level: This soup is mildly spiced. You can easily adjust the heat by increasing or reducing paprika or cayenne pepper.
- Finishing acidity: If you don’t have lemon, add about 1 teaspoon of red wine vinegar or white wine vinegar just before serving to brighten the soup.
Questions Readers Ask
What is lentil soup made of?
Lentil soup is usually made with lentils, vegetables, water or vegetable stock, and mild seasonings. Many versions also include onions, garlic, carrots, celery, tomatoes, herbs, and spices for added flavor
Is lentil soup healthy?
Yes, lentil soup is generally considered a healthy dish. Lentils are rich in plant-based protein and fiber, which help keep you full and support digestion.
What is the difference between dal and lentil soup?
Dal is an Indian dish made by cooking lentils until soft and often tempered with spices. Lentil soup usually has more liquid, includes vegetables, and follows a soup-style preparation common in Western and Mediterranean cuisines.
Is lentil soup good for weight loss?
Lentil soup can be a good option for weight management when made with minimal oil. Its high protein and fiber content helps promote fullness, which may reduce overall calorie intake.
What vegetables go well in lentil soup?
Common vegetables used in lentil soup include onions, carrots, celery, tomatoes, garlic, spinach, zucchini, potatoes, and bell peppers. These vegetables add flavor, nutrition, and texture without overpowering the lentils.
Step by Step Photo Guide Above
Lentil Soup Recipe
Ingredients
Lentils
- ½ cup or 100 grams brown lentils
- water as needed to soak lentils
Soup Ingredients
- 2 tablespoons extra virgin olive oil
- ½ teaspoon garlic – finely chopped
- ⅓ cup onions – finely chopped
- 1 bay leaf
- ⅓ cup celery – finely chopped
- ½ cup + 2 tablespoons cup carrots – finely chopped
- 1 cup tomato purée – homemade or canned
- ½ teaspoon ground cumin (cumin powder)
- ¼ teaspoon black pepper – crushed or powdered
- ¼ teaspoon paprika or cayenne pepper or red chilli powder
- 2 cups water or vegetable stock for cooking lentils
- salt as required
- ½ to ¾ cup water – added later, to adjust consistency add as needed
- ¼ teaspoon dry oregano or preferred dried herbs or fresh herbs
Garnish
- 1 to 2 tablespoons cilantro (coriander leaves) or parsley or mint
- 2 to 3 lemon wedges
Instructions
Preparation
- Rinse the brown lentils thoroughly and soak them in enough water for 20 to 30 minutes. After soaking, drain all the water and keep the lentils aside.
- While the lentils are soaking, prepare the vegetables. Peel and finely chop the onions and carrots. Finely chop the celery and keep everything ready.
- Make tomato purée by blending 3 medium tomatoes until smooth. Measure and keep 1 cup of tomato purée ready. You can also use 1 cup canned crushed tomatoes or 1 cup canned tomato purée.
Sauté and Cook Lentils
- Heat 2 tablespoons olive oil in a saucepan or pot over medium-low to medium heat. Once the oil is hot, add the chopped onions and garlic.
- Sauté, stirring often, until the onions soften. This will take about 3 to 4 minutes.
- Add the bay leaf, chopped carrots, and celery. Sauté for another 3 to 4 minutes, stirring occasionally.
- Add the tomato purée and mix well. Sauté for 3 to 4 minutes until the mixture thickens slightly and the raw tomato smell reduces.
- Add ground cumin, black pepper, and paprika or cayenne pepper or red chilli powder. Stir to combine the spices evenly.
- Add the soaked lentils and salt according to taste. Stir well so the lentils are evenly mixed with the tomato and spice base.
- Pour in 2 cups of water or vegetable stock. Mix once, cover the pot, and cook on medium-low to medium heat.
- Let the lentils cook for about 30 to 35 minutes, until they are tender and cooked through but not mushy. Stir a few times while cooking and add more water or vegetable stock if the liquid reduces and the lentils are still undercooked.
Make Lentil Soup
- Once the lentils are cooked, turn off the heat and let the soup cool slightly until warm. Remove the bay leaf and discard it.
- Take about half of the soup and blend it to a smooth consistency. Do not blend too finely; some texture is preferable. Make sure the soup is not hot while blending. You can also use a hand-held immersion blender.
- Add the blended soup back into the remaining soup in the pot and mix well. Add ½ to ¾ cup water to loosen the consistency as needed.
- Simmer the soup for a few minutes until heated through. Taste and adjust salt or pepper if required.
- Add dry oregano and mix well. Feel free to add your choice of dried or fresh herbs.
- At this stage, you may add ½ to 1 teaspoon lemon juice, or serve lemon wedges on the side so everyone can add it to taste.
Serving Suggestions
- Pour the hot soup into bowls. Garnish with chopped cilantro, parsley, or mint. You may also garnish with vegetarian Parmesan cheese if you like.
- Serve the lentil soup hot with garlic bread, baguette, cheese garlic bread, toasted bread, or steamed rice.
- It also pairs well with roasted or sautéed vegetables or vegetarian pies.
Storage
- Refrigerate leftovers for up to one day. Reheat gently in a pan, adding a little water if needed to adjust the consistency.
Notes
- You can use green lentils instead of brown lentils, but the cooking time may vary depending on the type, age, and quality of the lentils.
- Soaking the lentils helps them cook faster, but it is optional. If you skip soaking and cook the lentils after rinsing, allow a little extra cooking time.
- Use homemade tomato purée for best flavor, or substitute with 1 cup canned tomato purée or canned crushed tomatoes.
- For a fully chunky soup, skip blending and mash some of the softened lentils with the back of a spoon to add slight creaminess.
- For a creamier consistency, blend part or all of the soup, depending on your preference. Adjust the thickness of the soup by adding more water or vegetable stock as needed.
- Homemade vegetable stock works best, but if using packaged stock or broth, choose a low-sodium version.
- If lemon is not available, add about 1 teaspoon red wine vinegar or white wine vinegar to the hot soup just before serving. You can also drizzle a little vinegar into individual bowls while serving.
