Mediterranean-Style Lentil Soup Recipe

In a hurry? I’ve got you — recipe below.

There’s something about a pot of lentils simmering on the stove that just feels grounding. This version leans Mediterranean—creamy tahini, a hit of lemon, warming spices—and it’s the kind of meal that fills your kitchen with the best kind of comfort. Simple, nourishing, and made to be shared (or meal-prepped for the week ahead).

A creamy, cozy, protein-rich one-pot meal with bright, vibrant flavor

This Mediterranean-Style Lentil Soup has been sitting in my rotation for a while—and every time I come back to it, I’m reminded why it stays.

The inspiration traces back to the deep, luxurious comfort of Nisha Vora’s Vegan Red Lentil Curry. Her version leans rich and coconut-based with bold Indian spices, while this one takes a different path—shifting into a Mediterranean direction with tahini, creamy yogurt, lemon, and warm spices like cumin, smoked paprika, and sumac.

It’s cozy without being heavy, bright without being complicated, and deeply nourishing in that way simple, well-built meals tend to be. Everything comes together in one pot, and what you get is a soup that feels both grounding and fresh.

This is the kind of recipe I lean on for busy weeknights, meal prep, or when I want something that tastes like it took more effort than it actually did.

From my “forgotten, now found” notebook to your kitchen.

— Amy

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Mediterranean-Style Lentil Soup Recipe

Servings: 4

Prep Time: 10 minutes

Cooking Time: 30-35 minutes

Total Time: 40-45 minutes

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Equipment:

• Dutch Oven or Stock Pot

• Microplane Zester Grater

• Citrus Juice Press Squeezer

Ingredients:

• 1 cup (180–190g) lentils (green or red)

• 1 tablespoon olive oil

• 4 cloves garlic, minced

• 1 (2-inch) piece 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 (start with ~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

• 1/2 cup tahini

• 1/2 small lemon, juiced and zested

• 1/2 cup fresh parsley, roughly chopped

For serving:

• Cauliflower rice

Method

1. Rinse 1 cup lentils under cold water until the water runs clear. Set aside.

2. Heat 1 tablespoon olive oil in a Dutch oven over medium-high heat. Once shimmering, add 4 cloves minced garlic and the 2-inch piece of minced or grated ginger. Cook for about 2 minutes, stirring frequently, until fragrant.

3. Add 1 teaspoon oregano, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1/2 teaspoon cinnamon, and 1/2 teaspoon sumac. Season with a pinch of salt and pepper. Cook for 30–60 seconds, stirring constantly, until the spices are fragrant.

4. Pour in 2 cups bone broth or vegetable stock, scraping up any browned bits from the bottom of the pot. Add the rinsed lentils and the can of diced tomatoes with their juices, stirring to combine.

5. Reduce heat to low, cover, and simmer for 20–25 minutes, until the lentils are tender. If needed, add a splash of broth or water and continue cooking for an additional 5 minutes.

6. Remove the lid and stir in 1 cup Greek yogurt and 1/2 cup tahini until fully incorporated. Simmer uncovered for 5–8 minutes, stirring occasionally, until the soup becomes creamy and slightly thickened.

7. Stir in the lemon juice, lemon zest, and 1/2 cup chopped parsley. Taste and adjust salt and pepper as needed.

8. Serve warm over cauliflower rice and garnish with additional parsley if desired.

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Notes

• Rinsing the lentils helps create a cleaner, less cloudy broth.

• For a smoother texture, blend a portion of the soup before adding the yogurt and tahini.

• The soup will continue to thicken as it sits—add a splash of broth when reheating if needed.

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Low Sodium Option

• Skip added salt in cooking

• Use no-salt-added or low-sodium broth

• Choose no-sugar-added tomatoes if possible

• Rely on lemon, herbs, and spices for flavor

Still rich, still flavorful—just lighter on salt.

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Serving Suggestions & Variations

• Swap lentils for canned chickpeas or white beans for a different texture (reduce cook time accordingly).

• Add diced carrots or a handful of spinach when adding the broth for extra vegetables.

• Use coconut yogurt for a dairy-free option.

• Top with a drizzle of olive oil and a sprinkle of chili flakes or Aleppo-style pepper.

• Serve with a simple cucumber-tomato salad for contrast.

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Why This Works

Lentils

Build a protein- and fiber-rich base that makes this soup satisfying and steadying.

Warm spices

Cumin, paprika, cinnamon, and sumac create depth and brightness without heaviness.

Yogurt + tahini

Add creaminess and balance while keeping the soup grounded and nourishing.

Lemon + herbs

Lift everything at the end so the soup feels fresh, not dense.

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Nutrition Estimate (Per Serving)

• Calories: ~400–420

• Protein: ~18–20g

• Fat: ~22–23g

• Carbohydrates: ~35g

• Fiber: ~14–15g

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