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5 from 2 reviews

Aegean Lentil–Kale Soup

A tomato-laced lentil soup with carrot, celery, and ribbons of kale—brightened with lemon and finished with a silky extra-virgin olive oil drizzle. Comforting, plant-forward, and fully aligned with Mediterranean Diet principles.

  • Total Time45 minutes
  • Yield6 servings 1x

Ingredients

Scale
  • 3 tablespoons extra-virgin olive oil (divided (1 tbsp for sauté, 2 tbsp to finish))
  • 1 medium yellow onion (small diced)
  • 2 medium carrots (small diced)
  • 2 celery ribs (small diced)
  • 1 tablespoon tomato paste (no-salt-added, if available)
  • 4 garlic cloves (minced)
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon ground coriander
  • ½ teaspoon smoked paprika (sweet or mild)
  • 1 bay leaf
  • ½ teaspoon fine sea salt (plus freshly ground black pepper to taste)
  • 1 28-ounce can no-salt-added fire-roasted diced tomatoes
  • 7 cups no-salt-added vegetable broth
  • 1¼ cups dry brown or green lentils (rinsed)
  • 4 large kale leaves (stems removed, leaves thinly sliced)
  • 1 large lemon (juiced (about 3 tablespoons), plus extra wedges for serving)
  • 2 tablespoons chopped flat-leaf parsley (optional)
  • Pinch Aleppo pepper (optional)

Instructions

  1. Warm & Soften : Heat 1 tablespoon olive oil in a Dutch oven over medium heat. Add onion, carrots, and celery with a pinch of salt and pepper. Cook, stirring, until the onion turns translucent and the vegetables soften slightly, 6 to 7 minutes. If the pot looks dry, add a splash of water instead of more oil.
  2. Toast & Bloom : Stir in tomato paste and garlic; cook until the paste deepens in color, 1 minute. Sprinkle in cumin, oregano, coriander, smoked paprika, and add the bay leaf. Toast the spices until aromatic, 60 to 90 seconds.
  3. Deglaze : Pour in a small splash of broth and scrape up any browned bits.
  4. Simmer to Tender : Add the remaining broth, diced tomatoes, and lentils. Bring to a simmer, then reduce heat to low and partially cover. Cook, stirring once or twice, until the lentils are tender but still hold their shape, 22 to 25 minutes.
  5. Spot-Blend for Body : Remove the bay leaf. Using an immersion blender, blend in one corner of the pot for 5 to 10 seconds to slightly thicken while keeping most lentils intact.
  6. Green Finish : Stir in the kale and simmer until just wilted and bright, 2 to 3 minutes. Off the heat, add lemon juice. Taste and season with black pepper and a small additional pinch of salt only if needed.
  7. Serve : Ladle about 1½ cups into bowls. Drizzle the remaining 2 tablespoons olive oil evenly over portions, then finish with parsley and a tiny pinch of Aleppo pepper, if using. Serve with lemon wedges.

Notes

Serving & Storage: Keeps up to 5 days refrigerated in an airtight container or up to 3 months frozen. The soup thickens as it rests; loosen with hot water or additional no-salt-added broth when reheating.

Nutrition Facts (per serving: 1.5 cups): Calories: 275 | Total Fat: 8.0 g (Saturated Fat: 1.1 g) | Total Carbs: 39.2 g (Dietary Fiber: 16.3 g, Total Sugars: 8.0 g, Added Sugars: 0 g) | Protein: 13.7 g | Sodium: 264 mg

These values are approximate and may vary based on ingredients and preparation. Estimates calculated from the listed ingredient amounts using no-salt-added tomatoes and broth and a total of 1/2 teaspoon fine sea salt for the entire batch.

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Cuisine: Mediterranean

Nutrition

  • Calories: 275

Find it online: https://dailyzests.com/mediterranean-lentil-soup-with-kale-lemon-one-pot-heart-healthy/