Mediterranean Red Lentil Soup
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!
Servings 4 people
Calories 339kcal
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
Calories: 339kcal | Carbohydrates: 47g | Protein: 15g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 1359mg | Potassium: 1126mg | Fiber: 18g | Sugar: 11g | Calcium: 130mg | Iron: 6mg
