Delightful Marshmallow Nougat Bars Made Easy
Learn how to make chewy marshmallow nougat bars with simple ingredients, step-by-step instructions, ...
35
total time
4
servings
35 kcal
calories
Introduction
Nothing warms the kitchen like a pot of soup that fills the room with savory steam and the promise of a nourishing meal. Mediterranean Lentil Soup is exactly that kind of dish: simple, satisfying, and easy to customize to your pantry. It borrows the sunlit flavors of the Mediterranean, pairing sturdy lentils with vegetables, tomatoes, olive oil, and a handful of bright herbs. This soup is naturally vegetarian and can easily be made vegan or dairy free with a few small tweaks. The base is a classic soffritto of onion, garlic, and celery cooked in olive oil until everything is soft and fragrant. Carrot adds sweetness, while canned tomatoes contribute tang and body. Lentils bring protein and fiber, so one bowl fuels you for hours. A bay leaf and a pinch of oregano or thyme layer in aromatics that perfume the entire pot as it simmers. When the lentils are tender, a squeeze of lemon brightens the finish, and a scattering of chopped parsley or cilantro adds a fresh lift. The recipe is forgiving and scale-friendly, perfect for meal prep or a cozy Sunday supper. Because the dish uses one pot, cleanup is minimal and the flavors develop even more after a day in the fridge. This is comfort with health benefits, the kind you can feel good about sharing with family and friends.
Gathering Ingredients
For this soup, you will need dry green or brown lentils, canned crushed tomatoes or diced tomatoes, vegetable stock or water, onion, carrot, celery, garlic, olive oil, bay leaf, dried oregano, paprika, salt, pepper, and a lemon for brightness. Optional greens such as spinach or kale, and a handful of fresh parsley or cilantro. Pantry substitutions: red lentils cook quickly and give a softer texture; switch to canned lentils to save time; use chickpeas for added protein; add a pinch of chili flakes if you like heat. If you cannot find dried lentils, you can use a combination of canned lentils and a small amount of additional stock to reach the right consistency. For gluten-free options, ensure your stock is certified gluten-free. The key is to have a balanced mix of aromatics, a bright acid, and a sturdy legume base. Rinse lentils under cold water to remove any grit. This section is designed to give you flexibility while keeping the core flavors authentic. A simple shopping list will help you gather everything in one trip; you can also prep onions, garlic, and celery ahead of time to speed up weeknight cooking. With the right ingredients, you are ready to build a soup that tastes like a sunny day by the sea, whatever your kitchen looks like.
Health Benefits and Nutrition
Lentils are a nutritional powerhouse, supplying plant based protein, complex carbohydrates, and plenty of fiber. A single cup of cooked lentils brings roughly 18 grams of protein and 16 grams of dietary fiber, which supports steady energy and healthy digestion. In this soup, the lentils combine with vegetables to create a balanced meal that feels filling without heaviness. The Mediterranean flavor profile leans on olive oil, tomatoes, garlic, and herbs, delivering heart healthy fats and antioxidants. Tomatoes provide lycopene, while garlic offers compounds that support immunity and digestion. The addition of leafy greens such as spinach or kale at the end further boosts micronutrients like iron, folate, and vitamin K. This dish is naturally gluten-free when prepared with certified stock, and it is dairy-free as served. Because the recipe scales well, it is an excellent option for batch cooking and meal prep. For those following plant based diets, this soup covers several protein and fiber targets, making it a practical, budget friendly choice that aligns with a Mediterranean eating pattern. Cooking lentils in a flavorful liquid also helps release their nutrients gradually, making them easier to digest. Overall, this soup is not just comfort food; it is nourishment designed to support energy, wellness, and satisfaction.
Prep, Mise en Place and Tools
To get the most from this soup, start with a quick mise en place. Gather and measure the dry ingredients, rinse the lentils to remove any dust, and chop the aromatics: onion, celery, carrot, and garlic. Prepare your tomatoes and stock, and have bay leaves and dried herbs within easy reach. If you like a stronger aromatics base, you can mince the garlic or crush it to release more flavor, and you can gently sweat the onions in olive oil until they glow. A wide, heavy pot is ideal for even heating and easy stirring. You may want to have a lemon near the stove for a bright finish and a handful of chopped parsley or cilantro for a fresh finish. Some cooks like to toast the spices in the oil for a moment to wake up their flavors before adding liquids. This stage sets the tone for the soup, so patience here pays off. Consider prepping greens in advance if you plan to add them near the end. The goal is to have every component ready so assembly and simmering flow smoothly, allowing the lentils to absorb the aromatics without sticking to the bottom of the pot. Small prep steps here save time during the actual simmering stage and help ensure a silky, well balanced final soup, even on busy weeknights.
Cooking Process
Pour olive oil into a large pot and warm over medium heat. Add diced onion, celery, and carrot, and cook until they are soft and starting to turn translucent. Stir in minced garlic and a pinch of salt, cooking just until fragrant. If you like a deeper aroma, briefly crumble in dried oregano and a touch of paprika, letting the spices bloom in the oil for about a minute. Add rinsed lentils, canned tomatoes, and bay leaf. Pour in vegetable stock or water, raise the heat to bring to a gentle boil, then reduce to a simmer. Cover partially and let the soup cook until the lentils are tender, about 25 to 35 minutes depending on the variety. Stir occasionally, adjusting the liquid as needed to reach a comfortable, not too thick, consistency. Season with salt and pepper to taste. A final squeeze of lemon brightens the dish, and chopped parsley adds color and freshness. If you want a creamier texture, blend a portion of the soup and stir it back in, or mash a few lentils against the side of the pot. Taste and adjust acidity with more lemon if required. This cooking process yields a nourishing, deeply flavored soup perfect for meal prep or cozy dinners. security:0.0, 1.0, 0.0, 0.0 } ,{heading
Flavor Variations and Tips
This soup is forgiving and inviting to experimentation. If you want more greens, stir in spinach or kale at the end and let them wilt just before serving. For a richer, more aromatic profile, add a teaspoon of tomato paste during the soffritto stage or finish with a drizzle of high quality extra virgin olive oil. Fresh herbs like parsley, cilantro, or dill brighten the bowl and make a simple plate feel vibrant. If you enjoy warmth, a pinch of chili flakes or a splash of harissa can wake the pot without overpowering the lentils. You can vary the lentil type for different textures: green lentils hold shape well, while red lentils soften and thicken. If you are short on time, you can use canned lentils to cut cooking time, though rinsing them well is important to remove excess salt. For protein density, add chickpeas or white beans, and you will still maintain a vegetarian profile. To keep the dish light, skip any cream or dairy toppings, relying on lemon and herbs to lift flavors. The soup stores well and can be reheated gently; it makes a hearty lunch or a comforting dinner on days when energy is low but appetite is high. 0.0 0.0 0.0 0.0 0.0 . 0, 0 . 0, 0 ,0 . 0, 0 ,0 .0 0, 0 } ,{heading
Serving Suggestions and Storage
Ladle the soup into warmed bowls and finish with a light drizzle of olive oil, a squeeze of lemon, and a sprinkle of chopped herbs. Serve with crusty whole grain bread, a side salad, or warm pita to complete the meal. The soup keeps beautifully in the fridge for up to four days and freezes well for longer storage, making it a smart option for meal prep. When freezing, cool the soup completely, portion into airtight containers, and thaw in the refrigerator before reheating gently on the stove or in a microwave. Reheat slowly to preserve the texture of the lentils and vegetables. If you find the soup too thick after cooling, thin it with a splash of water or stock while reheating. For a heartier night, top each bowl with a dollop of yogurt or a sprinkle of toasted seeds for extra protein and crunch. The result is a versatile, satisfying dish that fits into busy schedules and still feels like a special dinner with Mediterranean charm. friendly:0.0, 0.0 0.0 0.0 0.0 } ,{heading":"Final Presentation","content":"A well plated bowl of Mediterranean Lentil Soup should look vibrant and inviting. Spoon the steaming soup into a shallow bowl to showcase the colorful vegetables and lentils. Garnish with a bright green herb, such as parsley or cilantro, and add a thin slice of lemon on the rim or a light drizzle of olive oil for a glossy finish. Serve with warm crusty bread or a small side of herbed rice for a heartier meal. The aroma should evoke sunlit seaside markets and rustic kitchens from the Mediterranean coast. In photos, a shallow, wide bowl allows the textures of lentils and vegetables to be visible, while a clean white or warm earthenware plate provides contrast that makes the dish feel comforting and wholesome. When presenting for guests, consider a simple microgreen garnish or a small lemon wedge on the side. These small touches elevate the experience without complicating the recipe, keeping it approachable for cooks of any level. This final presentation rounds out a dish that is not only healthy and satisfying but also visually appealing and ready for sharing with family and friends.","image":{"description":"A steaming bowl of lentil soup with parsley, lemon wedge, and crusty bread on a wooden table, inviting and vibrant.","midjourney_prompt":"Photorealistic food photography of a steaming bowl of Mediterranean lentil soup garnished with parsley and lemon, served with crusty bread on a wooden table, natural lighting, warm tones, high detail"}}]} }]} }]} }]} }]}}}} }}}}}} } }}}}}}}}}}}}}}}}} }}}}}} }}}}}} }}}}}} }}}}}} }}}}}} }]} } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } } }}:0.0,0.0]}]} }}}}}]}]}]}]}]}]}]}]}]}]}]}]}]}]}]}]}]}]}}} juridistermain }}})
Live Preview
This section is a placeholder to illustrate how content would appear when fully loaded in a real CMS. It demonstrates the structure of headings, paragraphs, and optional media attachments. The goal is to ensure the article remains cohesive and SEO friendly while allowing room for rich media integrations. In practice, you would verify the final word count and tune sections to balance readability with search optimization. The recipe remains the same regardless of media attachments, ensuring that readers can rely on clear steps, practical tips, and flexible substitutions that adapt to their pantry and dietary needs. The Mediterranean Lentil Soup represents accessible, comforting cooking that emphasizes whole foods, plant based nutrition, and a sense of place in every bite. This preview confirms that the content layout is ready to support a strong user experience on desktop and mobile devices alike. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Final Presentation
A well plated bowl of Mediterranean Lentil Soup should look vibrant and inviting. Spoon the steaming soup into a shallow bowl to showcase the colorful vegetables and lentils. Garnish with a bright green herb, such as parsley or cilantro, and add a thin slice of lemon on the rim or a light drizzle of olive oil for a glossy finish. Serve with warm crusty bread or a small side of herbed rice for a heartier meal. The aroma should evoke sunlit seaside markets and rustic kitchens from the Mediterranean coast. In photos, a shallow, wide bowl allows the textures of lentils and vegetables to be visible, while a clean white or warm earthenware plate provides contrast that makes the dish feel comforting and wholesome. When presenting for guests, consider a simple microgreen garnish or a small lemon wedge on the side. These small touches elevate the experience without complicating the recipe, keeping it approachable for cooks of any level. This final presentation rounds out a dish that is not only healthy and satisfying but also visually appealing and ready for sharing with family and friends.”}]} }}}] }}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}"}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}```
Live Preview
This section is a placeholder to illustrate how content would appear when fully loaded in a real CMS. It demonstrates the structure of headings, paragraphs, and optional media attachments. The goal is to ensure the article remains cohesive and SEO friendly while allowing room for rich media integrations. In practice, you would verify the final word count and tune sections to balance readability with search optimization. The recipe remains the same regardless of media attachments, ensuring that readers can rely on clear steps, practical tips, and flexible substitutions that adapt to their pantry and dietary needs. In practice, you would verify the final word count and tune sections to balance readability with search optimization. The Mediterranean Lentil Soup represents accessible, comforting cooking that emphasizes whole foods, plant based nutrition, and a sense of place in every bite. This preview confirms that the content layout is ready to support a strong user experience on desktop and mobile devices alike. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Final Presentation
A well plated bowl of Mediterranean Lentil Soup should look vibrant and inviting. Spoon the steaming soup into a shallow bowl to showcase the colorful vegetables and lentils. Garnish with a bright green herb, such as parsley or cilantro, and add a thin slice of lemon on the rim or a light drizzle of olive oil for a glossy finish. Serve with warm crusty bread or a small side of herbed rice for a heartier meal. The aroma should evoke sunlit seaside markets and rustic kitchens from the Mediterranean coast. In photos, a shallow, wide bowl allows the textures of lentils and vegetables to be visible, while a clean white or warm earthenware plate provides contrast that makes the dish feel comforting and wholesome. When presenting for guests, consider a simple microgreen garnish or a small lemon wedge on the side. These small touches elevate the experience without complicating the recipe, keeping it approachable for cooks of any level. This final presentation rounds out a dish that is not only healthy and satisfying but also visually appealing and ready for sharing with family and friends.}]} }}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}
Mediterranean Lentil Soup: Easy & Healthy
A wholesome, one-pot lentil soup inspired by the Mediterranean. Easy weeknight dinner with vegetables, tomatoes, and herbs. Healthy, vegetarian, and freezer‑mul
total time
35
servings
4
calories
35 kcal
ingredients
- 1 cup dried green or brown lentils, rinsed 🥣
- 1 tablespoon olive oil 🫒
- 1 onion, diced 🧅
- 2 cloves garlic, minced 🧄
- 1 carrot, diced 🥕
- 1 celery stalk, diced 🌿
- 1 can (14 oz) crushed tomatoes 🍅
- 4 cups vegetable broth 🧊
- 1 teaspoon ground cumin 🧂
- 1/2 teaspoon smoked paprika 🧂
- 1 bay leaf 🍃
- 1 cup chopped spinach or kale 🥬
- Salt and pepper to taste 🧂
- Fresh lemon juice (optional) 🍋
- Chopped parsley for serving 🌿
instructions
- Rinse the lentils under cold water and pick out any debris.
- Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrot, and celery until soft, about 5–7 minutes.
- Stir in cumin and smoked paprika, cooking 1 minute until fragrant.
- Add crushed tomatoes and vegetable broth. Bring to a boil.
- Add lentils and bay leaf. Reduce heat and simmer 25–30 minutes until lentils are tender.
- Stir in spinach or kale and cook until just wilted. Remove bay leaf.
- Season with salt, pepper, and a squeeze of lemon if desired. Serve hot topped with parsley.
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