Mediterranean-Style Lentil Soup Recipe
- Amy Granger
- Sep 25
- 2 min read
Updated: Sep 26
Warm up with this hearty Mediterranean-Style Lentil Soup, a nourishing twist on a classic, inspired by Nisha Vora’s luxurious Vegan Red Lentil Curry While Nisha’s Indian-inspired dish dazzles with coconut milk and bold spices, my version embraces Mediterranean flavors with creamy yogurt, tahini, and vibrant seasonings like sumac and smoked paprika. This one-pot dish, packed with protein and fiber, comes together in under 45 minutes, making it a budget-friendly, wholesome meal perfect for cozy weeknights or meal prep. Serve with cauliflower rice for a low-carb twist, and savor a comforting, nutrient-rich bowl that’s as satisfying as it is delicious!
Servings: 4
Prep Time: 10 minutes
Cooking Time: 30-35 minutes
Total Time: 40-45 minutes
Equipment:
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Ingredients:
1 cup (180-190g) lentils (green or red work well here)
1 tablespoon olive oil
4 cloves garlic, minced
2-inch piece of fresh ginger, peeled and minced or grated
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon ground sumac
Sea salt to taste (about 1 teaspoon, adjust at the end)
Freshly cracked black pepper to taste
2 cups (480 mL) low-sodium bone broth or vegetable stock
1 (14-ounce / 400g) can diced tomatoes (with juices)
1 cup plain Greek-style yogurt (use your homemade yogurt here!)
1/2 cup tahini
1/2 a small lemon, juiced and zested
1/2 cup fresh parsley, roughly chopped (or substitute with cilantro)
For serving: Cauliflower rice
Why You'll Love This Lentil Soup Recipe:
Wholesome and Nourishing: This lentil soup recipe is packed with ~18g of protein and ~15g of fiber per serving. Lentils fuel your body with sustained energy while supporting muscle health and digestion. Greek yogurt and tahini add calcium and healthy fats for a well-rounded meal.
Budget-Friendly Bliss: Made with affordable pantry staples like lentils, canned tomatoes, and spices, this soup delivers gourmet flavor without breaking the bank.
Effortless Weeknight Win: Ready in under 45 minutes with minimal prep, it’s a fuss-free option for busy evenings or batch cooking for the week.
Mediterranean Magic: The warm, aromatic blend of cumin, smoked paprika, and sumac, brightened by lemon and parsley, brings vibrant, soul-warming flavors to every spoonful.
This Mediterranean-Style Lentil Soup is more than just a meal—it’s a warm hug in a bowl, perfect for nourishing your body and soul. Whether you’re curled up on a chilly evening or prepping for a busy week, this recipe brings vibrant flavors and wholesome ingredients to your table with ease. I’d love to hear how you make it your own—drop a comment below or tag me on Instagram with your creations!
Happy cooking, and here’s to flourishing through nourishing!
Amy
1
Notes
• Rinse lentils thoroughly to remove excess starch for a clearer broth.
• For a smoother texture, blend a portion of the soup before adding yogurt and tahini.
2
Serving Suggessions
• Swap lentils for canned chickpeas or white beans for a different texture while keeping the Mediterranean vibe. Just be sure to reduce your cooking time until beans are heated through.
• Add diced carrots or spinach in step 4 for extra veggies and nutrients.
• Use coconut yogurt for a dairy-free version, adjusting seasoning as needed.
3
Variations
• Pair with crusty sourdough bread instead of cauliflower rice for a heartier meal.
• Top with a drizzle of olive oil and a sprinkle of Aleppo pepper or chili flakes for extra flair.
• Serve with a side of cucumber-tomato salad for a fresh, crunchy contrast.
Notes
1
Rinse 1 cup of lentils in cold water until the water runs clear. Gather your ingredients.
2
Heat the 1 tablespoon of olive oil in a Dutch oven or stock pot over medium-high heat. Once shimmering, add 4 cloves of minced garlic and a 2-inch piece of minced or grated ginger. Cook for 2 minutes, stirring frequently to prevent the garlic from burning.
3
In a small ramekin, mix 1 teaspoon dried oregano, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon ground cinnamon, and 1/2 teaspoon ground sumac. Add to the pot with the garlic and ginger. Season with salt and pepper. Cook for 30 to 60 seconds until fragrant, tossing frequently to prevent burning.
4
Pour in 2 cups of bone broth or vegetable stock and use a wooden spoon or spatula to scrape up any browned bits on the bottom of the pot. Add the rinsed lentils and can of diced tomatoes with their juices and mix well.
5
Reduce the heat to low and cover the pan with a lid. Simmer for 20 to 25 minutes, or until the lentils are cooked through and have mostly softened. If the lentils are not quite soft after 25 minutes, add a few spoons more of broth or water and cook for another 5 minutes.
6
Remove the lid and stir in 1 cup of Greek yogurt and 1/2 cup of tahini. Taste and season with additional salt and pepper as needed. Continue cooking on low heat, uncovered, for 5 to 8 minutes, until the soup has thickened and is creamy.
7
Stir in the lemon juice, lemon zest, and fresh parsley.
8
Serve the soup with cooked cauliflower rice. Garnish with additional parsley, if desired. Store leftovers in the fridge for 3-4 days.
Instructions
Dutch Oven or Stock Pot
Microplane Zester Grater
Citrus Juice Press Squeezer
Equipment
1 cup (180-190g) lentils (green or red work well here)
1 tablespoon olive oil
4 cloves garlic minced
2-inch piece of fresh ginger peeled and minced or grated
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon ground sumac
Sea salt to taste (about 1 teaspoon)
Freshly cracked black pepper to taste
2 cups (480 mL) low-sodium bone broth or vegetable stock
1 (14-ounce / 400g) can diced tomatoes (with juices)
1 cup plain Greek-style yogurt (use your homemade yogurt here!)
1/2 cup tahini
1/2 a small lemon juiced and zested
1/2 cup fresh parsley
roughly chopped (or substitute with cilantro)
cauliflower rice for serving
Ingredients
Mediterranean-Style Lentil Soup
Amy Granger from Nourishing for Flourishing
A creamy, protein-packed Mediterranean-Style Lentil Soup bursting with sumac, smoked paprika, and fresh herbs. Ready in 45 minutes, this one-pot wonder is perfect for cozy, budget-friendly weeknight meals.
4
410 Calories
Prep Time
10 minutes
Cooking Time
30-35 minutes
Rest Time
0 minutes
Total Time
40-45 minutes
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