Description
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.
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
- 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.
- 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.
- Deglaze : Pour in a small splash of broth and scrape up any browned bits.
- 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.
- 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.
- 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.
- 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
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.
Nutrition
- Calories: 275