There’s a special kind of panic that hits around 4:30 PM, isn’t there? The “what’s for dinner” scramble is real, especially with hungry kids and a full schedule.
This is the recipe I turn to. This vibrant Mediterranean Lentil Soup isn’t just fast; it’s genuinely satisfying. It’s a complete, nourishing meal in a bowl that my whole family actually gets excited about.
It’s become my go-to “rescue meal” for a busy weeknight. Let me show you why.
Why This Will Be Your New Favorite Weeknight Soup
This isn’t just another boring lentil soup. Here’s the deal:
- It’s Packed with Flavor: We toast the spices (cumin, turmeric, coriander) right at the start. This 60-second step makes all the difference, creating a deep, aromatic flavor base.
- Fast & Filling: Red lentils cook quickly and break down just enough to make the soup creamy, while the carrots add a lovely, sweet balance. It’s high in plant-based protein and fiber, so it actually keeps you full.
- A True Mediterranean Staple: This is exactly the kind of food I love. It’s built on simple, wholesome ingredients: legumes, vegetables, and healthy fats from olive oil. It’s a perfect example of a Mediterranean Diet Soup Recipe.
How to Make This Lentil and Carrot Soup (It’s Easy!)
This recipe is all about simple, efficient steps. No complicated techniques here.
- Build the Base: You’ll start by sautéing the onion, garlic, and carrots. Then, you add the spices and toast them for just a minute until they smell amazing. This is key!
- Simmer Everything: Add the rinsed red lentils, diced tomatoes, and broth. Bring it to a simmer, cover, and just let it do its thing for about 20 minutes. The lentils will get perfectly tender.
- Finish & Serve: Once it’s cooked, you can blend it if you like it super-creamy (I usually give it a quick pulse with an immersion blender) or serve it as-is. Season with salt and pepper, and you’re done.
My Go-To Tips & Variations
After making this dozens of times, I’ve learned a few things. Here are my top tips:
- Don’t Skip the Orange Juice: It sounds unusual, but a tiny squeeze of fresh orange (or lemon) juice at the very end brightens up all the earthy flavors. It’s a game-changer.
- For a Thicker Soup: If you like a really hearty, stew-like soup, just add a tablespoon of tomato paste when you toast the spices.
- Make-Ahead-Magic: This soup tastes even better the next day. I often make a double batch and keep it in the fridge for easy lunches. It also freezes perfectly!
Golden Mediterranean Lentil & Carrot Soup
Ingredients
- 1 Tablespoon + 1 teaspoon extra virgin olive oil
- 1/2 medium sweet onion finely chopped (about 1/2 cup / 80 g)
- 2 medium garlic cloves minced
- 1 1/3 cups peeled and chopped carrots from approx. 2-3 medium carrots
- 1 1/3 cups (≈260 g) red lentils rinsed until water runs clear
- 1 can (10 oz / 284 g) diced tomatoes, undrained
- 2 2/3 cups low-sodium vegetable broth
- 3/4 teaspoon ground cumin
- 3/4 teaspoon ground turmeric
- 1 1/3 teaspoons ground coriander
- 1/3 teaspoon sweet paprika
- 1/8 teaspoon ground cinnamon (a pinch)
- 1 dried bay leaf
- Fine sea salt and freshly ground black pepper to taste
For Serving (Optional) :
- Fresh cilantro or Italian flat-leaf parsley chopped
- Lemon wedges
- 1 to 2 Tablespoons fresh orange juice per serving
Instructions
- Sauté Aromatics: In a medium-large saucepan or Dutch oven, warm the extra virgin olive oil over medium heat. Add the finely chopped sweet onion and minced garlic. Cook, stirring occasionally, for 1 to 2 minutes until the aromatics are softened and fragrant, but not browned.
- Toast Spices: Introduce the ground cumin, turmeric, ground coriander, sweet paprika, and ground cinnamon to the pot. Stir for 30–60 seconds until very fragrant; do not brown, allowing the spices to toast and become deeply aromatic.
- Cook Carrots: Add the chopped carrots to the spiced aromatics. Continue to sauté, stirring periodically, for 8 to 10 minutes, or until the carrots have softened slightly.
- Combine Ingredients: Pour in the low-sodium vegetable broth and the undrained diced tomatoes. Add the thoroughly rinsed red lentils and the dried bay leaf. Stir all the components together to ensure they are well combined.
- Simmer Soup: Increase the heat to bring the mixture to a gentle simmer. Once simmering, reduce the heat to low, cover the saucepan, and allow the soup to cook for 18 to 22 minutes. Stir from time to time to prevent sticking, until the red lentils are completely tender and cooked through.
- Blend (Optional): After the cooking time, carefully remove and discard the bay leaf. For a creamier texture, you can use an immersion blender to partially or fully blend the soup directly in the pot. Alternatively, for a smoother result, you can very carefully transfer a portion (or all) of the soup to a standard blender (ensure the lid is vented and covered with a towel to avoid splashes from hot liquid), blend until smooth, and then return it to the saucepan. If a chunkier texture is preferred, this step can be skipped.
- Season: Taste the soup and adjust the seasoning with fine sea salt and freshly ground black pepper as desired.
- Serve: Ladle the warm soup into individual serving bowls. Offer with a garnish of freshly chopped cilantro or Italian parsley, a wedge of lemon for squeezing, and a drizzle of fresh orange juice, if using, for an extra touch of brightness.
Notes
Broth Alternative: Chicken broth can be used as an alternative to vegetable broth if preferred.
Thicker Soup: For a richer, slightly thicker soup, incorporate 1-2 tablespoons of tomato paste into the pot after the carrots have sautéed and before adding the liquids. Estimated Nutritional Information (per serving, for the soup base):
- Calories: 315 kcal
- Protein: 17 g
- Fat: 5.7 g
- Saturated Fat: 0.7 g
- Carbohydrates: 51.4 g
- Fiber: 9.8 g
- Sugars: 6.4 g (naturally occurring)
Your Quick Questions Answered
Can I use brown or green lentils?
I recommend sticking with red lentils for this recipe. They cook much faster and break down to create that lovely creamy texture. Brown or green lentils will take longer to cook and will hold their shape, giving you a different (though still delicious) result.
How do I store this Mediterranean Lentil Soup?
Easy! Let it cool and store it in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully in a freezer-safe container for up to 3 months.
What do you serve with this soup?
It’s truly a meal in one! But I love to serve it with a side of crusty whole-grain bread for dipping or a simple green salad with a lemon vinaigrette.
I hope this Golden Mediterranean Lentil & Carrot Soup brings as much comfort and calm to your busy weeknights as it does to mine. It’s proof that you don’t need hours to create a deeply flavorful, nourishing meal. Enjoy!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
