Mediterranean Lentil Soup


Lentil soup is one of those winter staples across the Mediterranean. And for a good reason. It’s inexpensive, flavorful, easy to throw together, and you can use leftover produce to make it.

For my version, I used sprouted lentils found in the natural section of grocery stores. The sprouted version cooks quickly and is known to be easier to digest than regular lentils. This soup is a wonderful way to introduce pulses into your diet. Add some freshly baked bread, and it turns into a hearty meal.

 Mediterranean Lentil Soup

Yield: 4-5 servings             Prep Time: 10 minutes           Cook time: 30 minutes

1/4 cup extra virgin olive oil
1/2 sweet onion, diced
1 carrot, peeled and diced
3 garlic cloves (or 2 large), diced
1 tbsp. tomato puree
1 can 14.5 oz. petite diced tomatoes in tomato juice
1 1/2 cups sprouted lentils (I used True Roots Sprouted Lentil Trio)
1 1/2 tsp. dried oregano
Sea salt and fresh ground pepper
1 cup frozen chopped organic kale

Serve with:
Chopped fresh herbs
Lemon wedges
Coarse sea salt


  1. Drizzle the extra virgin olive oil in a large pot. Sauté the diced onions, carrots and garlic until the onion is translucent (about 5 minutes).
  2. Add the canned diced tomatoes, 3 cans full of water, tomato paste, dried sprouted lentils, and dried oregano to the pot.
  3. Bring to a boil and add freshly ground black pepper and sea salt to taste. Turn down the heat, cover the pot, and let the soup simmer for 20 minutes. The lentils should be soft but not mushy.
  4. Add the frozen chopped kale, stir, and simmer for 5 minutes.
  5. Serve in warm bowls and garnish with a pinch of fresh herbs, coarse sea salt, and lemon wedges.

* You can also serve the soup with rustic bread, an assortment of olives, and feta or almond cheese.

35 thoughts on “Mediterranean Lentil Soup”

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