This Mediterranean Red Lentil Soup is hearty, nourishing, and perfect for those days when you need a satisfying meal and time is short – don’t we all have those days?! With protein-rich lentils, a variety of vegetables, and flavours of the Mediterranean, it is a comforting meal for lunch or dinner, as well as being budget friendly. Just add some crusty bread, and you will have a satisfying meal!
Why You’ll Love This Recipe:
- This is a great recipe to have in your repertoire. It is made in one pot from simple ingredients that you may already have to hand, and you can have it on the table in less than one hour. It will quickly become a family favourite.
- It is ideal when you want a nourishing, comforting meal to get to the table in a hurry.
- The soup is nut-free and gluten-free as well as vegan if you omit the parmesan rind. This makes it ideal for many people with specific dietary requirements.
- For batch cooking, it is easy to double the ingredients and freeze some to have in the weeks ahead.
- This is a go-to recipe that you can customise to suit your family’s taste by varying the vegetables and herbs.
Recipe Inspiration: Like my Italian Lentil Soup, this recipe is pure comfort food. We love all lentils and wanted to highlight the delicious split red lentil in this recipe.
Ingredients and Substitutions:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
- Extra virgin olive oil – we prefer the first pressed, unrefined olive oil for its flavour. Use the best quality olive oil that you have.
- Brown/yellow onion – this is the onion most often used in cooking, but you can use a white onion if you prefer.
- Carrot – for flavour, colour and texture.
- Celery – one of the trio of vegetables that form the flavour base, known as “sofritto”in Italy.
- Garlic – for the best flavour, I prefer fresh garlic cloves.
- Split red lentils – with a mild, sweet flavour, they are fast cooking and do not require soaking.
- Crushed tomatoes – add liquid, flavour and colour. Diced or chopped tomatoes are also suitable. If you have whole tinned tomatoes, chop them before adding to the saucepan with their juices.
- Vegetable stock – use homemade or a good quality commercial variety.
- Parmesan rind – a strip of rind adds great flavour to the soup.
- Dried red chilli pepper flakes – add gentle spice. Use more, or less, according to your preference.
- Dried basil and dried oregano – add traditional flavours of the Mediterranean.
- Zucchini/courgettte – a versatile vegetable with a mild flavour.
- Baby spinach – a great vegetable addition.
- Sea salt and freshly ground black pepper – essential seasoning.
- Flat-leaf parsley – add some finely chopped parsley to finish the soup.
- Extra virgin olive oil – drizzle on top when serving.
- Parmesan cheese – freshly grated to serve.
Variations:
Lentils – lentils come in many varieties. I have made the soup using brown, green, red and split red lentils. For this recipe, I prefer the convenience of split red lentils as they are the quickest to cook, about 20 minutes. They tend to disintegrate which makes them delicious in soups and a bonus if your family does not enjoy texture. Brown and green lentils take the longest to cook, around 30-40 minutes, and they hold their shape well. Red lentils take about 25 – 30 minutes and also hold their shape quite well.
Chicken – If you do not require the soup to be vegan, you could add some leftover roast chicken for extra protein. Add it toward the end of cooking time, to warm through.
Lemon juice – a squeeze of lemon juice just before serving brightens all the flavours.
How To Make Mediterranean Red Lentil Soup:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
1 – Make your Soffritto:
Make your “soffritto” – this is the flavour base for the soup. Add olive oil to a large saucepan, and over medium heat, add diced onion, carrot and celery. Sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent. Stir occasionally.
Add the garlic and sauté for one minute.
2 – Add the lentils, liquids and seasonings:
Add lentils, tomatoes, and stock. Stir to combine. Increase the heat and add Parmesan rind, chilli flakes, dried basil, and dried oregano.
3 – Simmer the sauce:
Bring to the boil, lower the heat and simmer for 15 minutes.
4 – Add the remaining ingredients:
Add zucchini and simmer for 5 minutes, add spinach and simmer a further 2 minutes, stirring well. Season to taste with sea salt and freshly ground black pepper.
Just before serving, add the chopped parsley and stir well. Ladle the soup into bowls, drizzle with extra virgin olive oil and serve with grated Parmesan.
Hint: the key to success with most recipes is to season to your taste – ensure there is adequate salt, pepper, herbs and chilli flakes.
Tips for Success, Storage and FAQs:
No, unlike dried beans, lentils do not require soaking. Just rinse and drain them well to remove any dust.
Store in an airtight container in the fridge for up to 3 days.
It freezes very well. Once cooled, store in the freezer for up to three months. Be sure to clearly label and date the container as frozen objects can be difficult to identify. It can be reheated on the stove or in the microwave – you may need to add a little water to thin it out.
You certainly can. Although red lentils cook quickly and become very soft and tender, some people prefer less texture, so I recommend that you use a stick blender to partially blend the soup, leaving just a little texture for contrast.
Top Tip:
Don’t discard the Parmesan rind off your cheese blocks – they’re so delicious! Store them in the freezer in an airtight container. They add great flavour to soups, stews, or the stock you use for risotto. The rind doesn’t melt but it does soften; just remove it and discard prior to serving.
Serving Suggestions:
There are few foods more comforting than a bowl of steaming hot soup for lunch or dinner, and this Red Lentil Soup is a guaranteed crowd pleaser.
To accompany this meal in a bowl, you need no more than bread, such as our No-Knead Spelt Bread Loaf.
Take it to a potluck, or gift some to a friend – it is wonderfully portable.
Suggested toppings:
- A drizzle of extra virgin olive oil is a traditional finishing touch.
- Some finely chopped parsley.
- Grated Parmesan cheese.
- Lemon juice – the acidity from a small squeeze of lemon juice really brightens the flavour.
I am certain that you will enjoy this Mediterranean Red Lentil Soup. Made in just one pot, using store cupboard ingredients, it will be a great addition to your soup repertoire. Please let me know in the comments below if you give it a try.
Alex xx
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Mediterranean Red Lentil Soup
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
- 3 tablespoon (¼ cup) extra virgin olive oil See Note 1
- 1 medium brown/yellow onion – peeled and finely diced
- 1 large carrot – washed, finely diced
- 2 ribs celery – finely diced
- 3 cloves garlic – finely chopped
- 1 cup (180 g) split red lentils – rinsed and drained
- 400 g (14 oz) tin of crushed tomatoes
- 5 cups (1.250 litres) vegetable stock See Note 2
- 1 piece Parmesan rind – about 7 ½ cm/3 inches See Note 3
- ¼ teaspoon dried red chilli pepper flakes
- 1 ½ teaspoon dried basil
- 1 ½ teaspoon dried oregano
- 1 medium zucchini/courgette – finely diced
- 2 cups baby spinach – firmly packed
- sea salt and freshly ground black pepper – to taste See Note 4
To Serve:
- 2 tablespoon flat-leaf parsley – finely chopped
- extra virgin olive oil – a drizzle
- Parmesan cheese – freshly grated
Instructions
- Add olive oil to a large saucepan, and over medium heat, add the diced onion, carrot and celery and sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent. Stir occasionally.
- Add the garlic and sauté for one minute. Then, add the lentils, tomatoes and vegetable stock and stir to combine. Add the Parmesan rind, chilli flakes, dried basil and dried oregano.
- Bring to the boil, then lower the heat and simmer for 15 – 20 minutes, stirring regularly.Add the zucchini and simmer for 5 minutes.Add spinach and simmer a further 2 minutes, stirring well.
- Season to taste with sea salt and freshly ground black pepper.If the soup is too thick, add a little extra stock or water.
- Just before serving, add the chopped parsley and stir well. Ladle the soup into bowls, discarding the parmesan rind.Drizzle with extra virgin olive oil and serve with grated Parmesan.
Notes
- Tablespoon: we use a standard Australian tablespoon which is 20 ml (4 teaspoons).
- Stock: you could also use chicken stock if you do not require a vegetarian soup.
- Parmesan Rind: a small piece of leftover Parmesan rind softens as the soup cooks and adds great flavour. Omit for a vegan soup.
- Seasoning: adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour. Add more red chilli pepper flakes if you like the heat.
- Storage and reheating: store it in an airtight container in the fridge for up to three days. It can be reheated on the stove or in the microwave. The soup may thicken while standing, so just add some more stock or water.
- Freezing: allow to cool completely before storing the soup in a freezer safe container for up to three months.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Renee Simpson
Delicious and oh so easy and quick. I loved it and will definitely make this soup again.
Alexandra Cook
Hi Renee,
So happy you enjoyed this recipe and will be making it again!
Appreciate you taking the time to let me know 🙂 Alex xo
Amanda
I made this recipe today. Instead of the chili powder I substituted red pepper flakes. Easy and delicious recipe ❤️
Alexandra Cook
Thank you so much, Amanda! 🙂
Alex xo
Marie
This recipe is so good! It really is hearty and so delicious. Will definitely make this again.
Alexandra Cook
Hello Marie,
I am so happy you enjoyed this recipe and will make it again!
Thank you, Alex xo