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    Home » Soup

    Published: Jan 10, 2023 by Donna Poirier · This post may contain affiliate links ·

    Mediterranean Lentil Soup

    Jump to Recipe
    An overhead photo of Mediterranean Lentil Soup. The soup is garnished with goat's cheese, and a piece of toasted bread.

    This Greek-style Mediterranean Lentil Soup (fakes in Greek) is hearty, healthy, naturally vegetarian, vegan, and gluten-free. And the best part is that it can be made in under one hour.

    An overhead photo of Mediterranean Lentil Soup. The soup is garnished with goat's cheese, and a piece of toasted bread. this recipe
    The creamy tanginess of the goat's cheese is perfect in this soup.

    This recipe for Mediterranean Lentil Soup was inspired by a soup I enjoyed at a local Greek restaurant, and it is called Fakes Soupa. This easy lentil soup is rich and flavourful and the umami notes are so apparent that my meat-loving family thought I had made this soup with meat! But alas, this is a meatless soup that is perfect when you are trying to include more plant-based food into your diet. Mediterranean Lentil Soup is the hearty goodness of green lentils, perfect for a cozy dinner or light lunch.

    This soup pairs well with a toasted buttered slice of bread or an ooey-gooey grilled cheese sandwich. And if you love lentils, you may also appreciate a big bowl of Italian Lentil and Barley Soup with Vegetables.

    Jump to:
    • Ingredients for Mediterranean Lentil Soup
    • Ingredient Notes
    • How to make Mediterranean Lentil Soup
    • Secrets for Success
    • Substitutions & Variations
    • Frequently Asked Questions
    • Storage & Reheating
    • Recipe Card
    • Comments

    Ingredients for Mediterranean Lentil Soup

    An overhead photo of all the ingredients needed to make Mediterranean Lentil Soup.
    Healthy ingredients.

    Ingredient Notes

    • Passata: This is a tomato purée (similar to tomato sauce) and is smooth and free of seeds and tomato peel. It is widely available at the grocery store in the section with canned tomatoes.

    See the recipe card below for all the ingredients and the exact quantity for each.

    How to make Mediterranean Lentil Soup

    Sautéeing the carrot and onion in a pot with extra-virgin olive oil.

    Sauté carrot and onion: To a large heavy-bottomed pot over medium heat, add the olive oil, carrot and red onion. Sauté while stirring occasionally until the onions and carrot have softened, approximately 4-5 minutes.

    Sautéeing the carrot, onion and garlic in a pot with extra-virgin olive oil.

    Add garlic: Add the garlic to the pot and continue to sauté and stir for an additional 2-3 minutes.

    Adding the remaining ingredients to the pot to make mediterranean lentil soup.

    Add the remaining ingredients: Add the remaining ingredients except for the vinegar. Bring to a boil while stirring occasionally. When the soup is boiling, reduce it to a simmer, put the lid on and cook for 30-45 minutes or until the lentils are cooked through. When fully cooked, remove the pot from the heat, add the vinegar, stir and serve.

    Secrets for Success

    • It's important to sort and inspect the lentils before adding them to the soup. Often you can find tiny fragments of stones and debris among the lentils. Lay the lentils on a tea towel, spread them out, remove anything that is not a lentil, and discard.

    Substitutions & Variations

    • Brown lentils or du Puy lentils can be substituted for green lentils. Do not substitute red lentils because they do not retain their shape and will dissolve in the soup.
    • You may substitute tomato sauce if you can not find passata. I recommend a tomato sauce low in sodium and tomatoes only (no spices or sugar).
    • If you'd like to add some greens to the soup, then spinach would be an excellent choice. Chop 2 cups of spinach and add it to the soup 5 minutes before serving.
    • Fresh herbs would be delicious to complement the lentil soup. Feel free to try rosemary, thyme or sage.
    • If you'd like to make a spicy lentil soup, add a ¼ teaspoon of cayenne pepper or a ½ teaspoon of red pepper flakes.
    • Adding one ½ teaspoon of cumin, turmeric or paprika may also be added to the soup and would complement the lentils' flavour.

    Frequently Asked Questions

    Is lentil soup good for you?

    Yes! Lentils are an excellent source of fiber, vitamins and minerals. As well they are a great plant-based protein.

    Which colour lentil is best for soup?

    It depends on what kind of lentil soup you are making and the texture you are trying to achieve in the final dish. Brown and green lentils will keep their shape in a soup, but red lentils will dissolve.

    Do lentils spike your blood sugar levels?

    Eating lentils can slow digestion and the release of sugar into the bloodstream, thereby reducing blood glucose levels. When glucose is slowly absorbed, you don't have sugar spikes, and the blood glucose levels remain more stable. Science Daily has a great article about this.

    Storage & Reheating

    • Store leftovers in an airtight container and refrigerate for up to three days. While the soup can be frozen (for up to three months), it is best eaten within a few days.
    • The soup will thicken once refrigerated; therefore, feel free to add a few tablespoons of water to a bowl of soup to loosen the mixture before reheating it in the microwave or on the stovetop.
    A big pot of mediterranean lentil soup, with a ladle in the pot.
    This lentil soup is very hearty and full of vitamins.

    Recipe Card

    An overhead photo of Mediterranean Lentil Soup. The soup is garnished with goat's cheese, and a piece of toasted bread.

    Mediterranean Lentil Soup

    Donna Poirier
    This Greek-style Mediterranean Lentil Soup (fakes in Greek) is hearty, healthy and naturally vegetarian, vegan and gluten-free. And the best part is that it can be made in under one hour.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 36 mins
    Total Time 46 mins
    Course Soup
    Cuisine Mediterranean
    Servings 6 Servings
    Calories 408 kcal

    Equipment

    • cutting board
    • chef's knife
    • heavy bottomed pot
    • wooden spoon
    • measuring spoons and cups

    Ingredients
     

    Soup

    • â…“ cup extra-virgin olive oil
    • ½ cup peeled and diced carrot
    • ½ cup red onion diced
    • 4-5 cloves garlic, sliced thin
    • 6 cups water
    • 1 cup passata
    • 1 teaspoon oregano
    • 2 teaspoons kosher salt
    • 4 bay leaves
    • 2 cups dried green lentils, 1 pound or 450 grams, rinsed, drained and sorted through
    • 2 teaspoons red wine vinegar

    Garnish Ideas

    • crumbled goat's cheese (as pictured) or crumbled feta
    • drizzle of extra-virgin olive oil
    • a sprinkling of freshly chopped parsley
    • a dusting of Pecorino-Romano cheese

    Instructions

    • Sauté carrot and onion: To a large heavy-bottomed pot over medium heat, add the olive oil, carrot and red onion. Sauté while stirring occasionally until the onions and carrot have softened, approximately 4-5 minutes.
      ⅓ cup extra-virgin olive oil, ½ cup peeled and diced carrot, ½ cup red onion diced
    • Add garlic: Add the garlic to the pot and continue to sauté and stir for an additional 2-3 minutes.
      4-5 cloves garlic
    • Add remaining ingredients: Add the remaining ingredients except for the vinegar. Bring to a boil while stirring occasionally. When the soup is boiling, reduce it to a simmer, put the lid on and cook for 30-45 minutes or until the lentils are cooked through. When fully cooked, remove the pot from the heat, add the vinegar, stir and serve.
      6 cups water, 1 cup passata, 1 teaspoon oregano, 2 teaspoons kosher salt, 4 bay leaves, 2 cups dried green lentils, 2 teaspoons red wine vinegar

    Notes

    It's important to sort and inspect the lentils before adding them to the soup. Often you can find tiny fragments of stones and debris among the lentils. Lay the lentils on a tea towel, spread them out, remove anything that is not a lentil, and discard.

    Nutrition

    Nutrition Facts
    Amount per Serving
    Calories
    408
    % Daily Value*
    Fat
     
    13
    g
    20
    %
    Saturated Fat
     
    2
    g
    13
    %
    Polyunsaturated Fat
     
    2
    g
    Monounsaturated Fat
     
    9
    g
    Sodium
     
    801
    mg
    35
    %
    Potassium
     
    1031
    mg
    29
    %
    Carbohydrates
     
    57
    g
    19
    %
    Fiber
     
    22
    g
    92
    %
    Sugar
     
    14
    g
    16
    %
    Protein
     
    19
    g
    38
    %
    Vitamin A
     
    2895
    IU
    58
    %
    Vitamin C
     
    22
    mg
    27
    %
    Calcium
     
    71
    mg
    7
    %
    Iron
     
    6
    mg
    33
    %
    * Percent Daily Values are based on a 2000 calorie diet. Nutrition information is approximated using an online nutrition calculator. It is included as a courtesy and should not be substituted for the advice of a professional nutritionist.
    Keyword Mediterranean, lentils, green lentils, brown lentils, Greek, soup, healthy, fakes soupa
    Did you make this recipe?Tag @ladypeartree or hashtag it #ladypeartree

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    Reader Interactions

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      Recipe Rating




    1. Pascale S. says

      January 18, 2023 at 8:05 pm

      5 stars
      Yummy this was so comforting 😋 and super simple.

      Reply
      • Donna Poirier says

        January 19, 2023 at 1:57 pm

        Yes, it is quite simple, thanks for trying the recipe.

        Reply

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