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If you’re looking for a soup that is hearty, comforting and healthy to warm up your bones then this recipe for Mediterranean Style Red Lentil Soup should be your next go-to. Fiber-rich red lentils are simmered with red bell pepper, onions, garlic, diced carrot, and spices for a veggie-based soup that is full of flavor.

With a little inspiration from Turkish and Egyptian cuisine, this easy to make Red Lentil Soup is perfect for a light yet satisfying lunch. For a vegan-friendly version use vegetable stock and omit the Greek yogurt. Serve along with toasted pita bread and a Greek salad for quick, yet satisfying #MeatlessMonday dinner.

Mondays just got a whole lot better!

 

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Mediterranean Style Red Lentil Soup
Prep Time
10 mins
Cook Time
25 mins
 

This vegetarian-friendly soup (just sub veggie stock) is hearty, healthy and satisfying. Red lentils are simmered with red bell peppers, onions, potato, garlic, and spices and then garnished with cilantro, lemon and a dollop of yogurt for a fresh and creamy finish.

Course: Main Course, Soup
Cuisine: Mediterranean
Keyword: lentils, Meditteranean diet, soup, vegetarian-friendly
Servings: 6
Author: Heather LaCorte
Ingredients
  • 3 tbsp olive oil or butter
  • 1 medium onion, finely chopped
  • red bell pepper, chopped
  • 1 carrot, chopped
  • 1 cup red lentils, rinsed and picked through
  • 1/2 cup potato, peeled and diced
  • 4 cups veggie or chicken stock
  • 2 cloves garlic, minced
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • 1 dash cayenne pepper
  • salt and pepper to taste to taste
GARNISHES (optional)
  • Greek yogurt
  • chopped fresh cilantro
  • lemon wedges
Instructions
  1. Begin by adding the olive oil to a large pot or dutch oven over medium heat. Add the onion, bell pepper, and carrots and sauté until onions become just translucent (about 5 minutes).

  2. Next, add the red lentils, potato, stock, garlic, paprika, cumin, and season with salt and pepper. Bring to a boil, stir and reduce to a simmer.

  3. Cover the pot loosely and cook for 30 minutes or until the lentils are tender and falling apart.

  4. For a smooth soup: use an immersion blender, food processor or regular blender and process the soup to a silky smooth consistency.

    For a chunkier soup: Blend half the soup while reserving the other half in the pot. Stir the creamy blended portion fin with the reserved unblended soup. Stir together,

  5. Once you have the soup blended to your liking add a dash of cayenne. Stir and taste. If you want more heat, add another pinch of cayenne. Careful not to overdo it. Season with salt and pepper. Taste and adjust.

  6. Serve the soup hot and garnished with a dollop of Greek yogurt, freshly chopped cilantro and a lemon wedge for squeezing on the side. Bon Appetit!

Recipe Notes

♥ To make this soup vegan-friendly, use vegetable stock and substitue the Greek yogurt with a vegan friendly option if you like.

♥ If processing this soup in a blender, be sure the steam has somewhere to vent or you may have a soup explosion on your hands. It's best to let the portion you want to blend cool off so you can safely get the texture you want without the mess. Also, don't overfill the blender. Blend in small batches to avoid any issues.

 

Recipe: Mediterranean Style Red Lentil Soup

Serves: 6

Ingredients:
3 Tablespoons olive oil or butter
1 medium onion, finely chopped
1 Red bell pepper, chopped
1 carrot, chopped
1/2 cup white potato, peeled and diced
1 cup red lentils, rinsed and picked through
4 cups chicken or veggie stock
2 cloves of garlic, minced
2 teaspoons paprika
1 teaspoon cumin
Salt and freshly ground pepper (to taste)
1 dash cayenne pepper

For Garnish:
Lemon wedges
Greek yogurt
Fresh cilantro

Directions:

1_Begin by melting olive oil in a medium pot and sautéing the onion, bell pepper, carrots and potatoes over medium heat until onions become just translucent.

2_Next add the red lentils, stock, garlic, paprika, cumin, and salt and pepper to taste.

3_Bring to a boil, stir and reduce to a simmer.

4_Cover loosely and cook for 30 minutes or until the lentils are tender.

5_For a smooth soup use an immersion blender or to blend to desired consistency. If using a food processor or blender reserve a cup of unblended soup in the pot to stir in with the blended portion for a chunkier texture. For a completely smooth soup blend it all.

6_Return soup to the pot and add a dash of cayenne. Stir and taste. If you want a little more heat add another pinch for a spicier soup.

7_Serve soup heated through garnished with a dollop of Greek yogurt, freshly chopped cilantro and a lemon wedge for squeezing on the side.

8_Bon Appetit!