Mediterranean Lentil Soup with Cumin and Lemon

Why You’ll Love This Recipe

• Deep, cozy flavor from gently bloomed spices and slow-simmered lentils.
• Bright finish from fresh lemon and herbs keeps every spoonful lively.
• Weeknight-easy: one pot, basic pantry staples, no soaking required.
• Nutritious and hearty, with plenty of fiber and plant-based protein.

Grocery List

• Produce: 1 large yellow onion, 2 medium carrots, 2 celery ribs, 4 garlic cloves, 1 lemon, fresh parsley and/or dill
• Dairy: Optional plain Greek yogurt or feta for serving
• Pantry: Green lentils, extra-virgin olive oil, tomato paste, canned diced tomatoes (14.5 oz), low-sodium vegetable broth, ground cumin, ground coriander, paprika, dried oregano, red pepper flakes, bay leaf, kosher salt, black pepper, whole-grain pitas

Full Ingredients

For the Soup

• 2 tbsp extra-virgin olive oil
• 1 large yellow onion, diced (about 1 1/2 cups; 10 oz / 300 g)
• 2 medium carrots, diced (about 1 cup; 8 oz / 225 g)
• 2 celery ribs, diced (about 1 cup; 4 oz / 115 g)
• 4 garlic cloves, minced
• 1 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp paprika (sweet or smoked)
• 1/4 tsp red pepper flakes (optional, to taste)
• 1 tsp dried oregano
• 1 1/2 cups green lentils, sorted and rinsed (about 11 oz / 315 g)
• 1 can (14.5 oz / 410 g) diced tomatoes with juices
• 6 cups (1.4 L) low-sodium vegetable broth
• Up to 1 cup hot water, as needed for desired thickness
• 1 bay leaf
• 1 1/2 tsp kosher salt, divided (plus more to taste)
• 1/2 tsp freshly ground black pepper
• 1 lemon: finely grated zest and 3 tbsp juice
• 1/4 cup chopped fresh parsley and/or dill

For Serving

• 4 whole-grain pitas
• Extra-virgin olive oil for drizzling
• Optional: plain Greek yogurt or crumbled feta; lemon wedges; Aleppo pepper

Step-by-Step Instructions

Step 1: Prep and preheat

Preheat the oven to 350°F (175°C) for warming the pitas later. Pick through the lentils to remove any debris, then rinse and drain. Dice the onion, carrots, and celery; mince the garlic. Finely zest the lemon, then juice it to yield 3 tbsp; set aside separately.

Step 2: Soften the aromatics

Heat the olive oil in a 5- to 6-quart Dutch oven over medium heat. Add the onion, carrots, and celery along with 1/2 tsp of the kosher salt. Cook, stirring occasionally, until the vegetables are softened and starting to turn translucent, 8–10 minutes.

Step 3: Bloom the spices and tomato paste

Add the garlic and cook until fragrant, about 30 seconds. Stir in the tomato paste and cook, stirring, 1–2 minutes to caramelize slightly. Sprinkle in the cumin, coriander, paprika, red pepper flakes (if using), and oregano; stir for 30 seconds more to bloom the spices.

Step 4: Simmer the lentils

Add the rinsed lentils, diced tomatoes with their juices, broth, bay leaf, remaining 1 tsp kosher salt, and the black pepper. Bring to a boil over medium-high, then immediately reduce to a gentle simmer. Partially cover and cook, stirring occasionally, until the lentils are tender but not mushy, 25–30 minutes. Skim any foam, and add a splash of hot water if the soup becomes too thick.

Step 5: Warm the pitas

Wrap the whole-grain pitas in foil and warm in the 350°F oven for 5–7 minutes. Alternatively, toast in a dry skillet over medium-high heat until pliable and lightly blistered, 30–45 seconds per side.

Step 6: Brighten and adjust

Remove and discard the bay leaf. Stir in the lemon zest and 3 tbsp lemon juice. If you prefer a looser soup, add up to 1 cup hot water to reach your ideal texture. Taste and adjust seasoning with additional salt, pepper, or lemon juice. For extra body, lightly blend 1–2 cups of the soup with an immersion blender, or mash some lentils against the pot with a spoon, then stir back in.

Step 7: Garnish and serve

Stir in the chopped parsley and/or dill. Ladle the soup into warm bowls, drizzle with a little olive oil, and serve with the warm pitas. Add optional toppings like a dollop of Greek yogurt or a sprinkle of feta, plus lemon wedges on the side.

Pro Tips

• Rinse and sort lentils; there is no need to soak. Acidic ingredients (like lemon) go in at the end to keep the lentils tender.
• Keep the simmer gentle, not a rolling boil, to prevent lentils from bursting and turning mushy.
• For deeper flavor, caramelize the tomato paste until brick red before adding liquids.
• Adjust thickness with hot water at the end; soup continues to thicken as it cools.
• Partial blending adds creaminess without dairy; leave plenty of whole lentils for texture.

Variations

• Greens and Lemon: Stir in 4 cups baby spinach or chopped kale during the last 2–3 minutes; finish with extra lemon and fresh dill.
• Harissa Heat: Add 1–2 tsp harissa paste with the spices and bump paprika to 1 tsp for a smoky kick.
• Roasted Red Pepper: Stir in 1 cup diced roasted red peppers with the tomatoes for sweeter, roasty depth.

Storage & Make-Ahead

Refrigerate leftovers in an airtight container for up to 4 days. The soup thickens as it rests; stir in water when reheating to loosen. Freeze in 1- to 2-cup portions for up to 3 months; thaw overnight in the fridge, then warm gently on the stovetop with a splash of water. Pitas are best fresh but can be frozen for up to 2 months; reheat wrapped in foil at 350°F for 6–8 minutes.

Nutrition (per serving)

Approximate, without pita or optional toppings: 250 calories; 13 g protein; 40 g carbohydrates; 7 g fiber; 7 g fat; 620 mg sodium. Values will vary with specific brands and salt levels.