Mediterranean Lentil Soup

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Flavorful and incredibly satisfying, this easy Mediterranean Lentil Soup recipe is incredibly easy to whip up. A perfect one-pot soup that simmers slowly and is ready in about 40 minutes.

This delicious, hearty soup is full of Mediterranean flavors. It is quick, easy to make and very nutritious. It is the perfect winter comfort soup, and the perfect lunch, especially when served with a salad made of fresh mozzarella or feta cheese and a slice of crusty bread.

This soup is also vegan friendly and a part of the Mediterranean diet.

greek lentil soup in a white bowl

This post has been updated from it’s original publish date of September 2019. It has been updated with more photography and helpful tips.

How to make this lentil soup

I have the great fortune of having family that grew up in various places around the Mediterranean – from a few locations in Italy to Greece. In fact my grandmother’s family moved from Greece to California.

So, this Greek inspired lentil soup is one of the favorites that my grandmother taught me when I was just a teenager. And it is still a big part of our family meals – even here on the ranch.

The heart of this soup are the lentils. And I love to use these sprouted trio of lentils for my recipes. I like these lentils because they are pre sprouted, which adds to the nutrition benefits. But any green or brown lentils will work great for this recipe.

I know many people are put off by lentils because they are pretty bland on their own.

However, with this soup, you won’t find it wanting in flavor! With the combinations of fresh garlic, tomatoes, Mediterranean inspired seasonings, and a quality olive oil.

So lentils make an excellent & nutrient rich staple to keep on hand!

two bowls of mediterranean lentil soup with black spoons resting on the top

Ingredients

With just a few simple ingredients, you’ll have a nutritious and hearty meal that isn’t overly complicated to make. I love to make this soup year round for lunch or a quick healthy dinner.

Here’s what you’ll need:

  • lentils 
  • garlic
  • olive oil – I always recommend a good quality olive oil since most out there are fakes! Jovial brand is a great option.
  • yellow onion
  • tomato paste
  • filtered water – love my Berkey water filter for keeping it on hand!
  • bay leaves
  • Primal Palate Super Gyro (Greek) seasoning – dried oregano also works
  • sea salt

Quality olive oil is one key to making these flavorful dishes on the Mediterranean diet. And quality doesn’t have to be super expensive.

One thing that I always look for is olive oil that is certified by the California Olive Oil Council (COOC). This way I know that I’m purchasing authentic olive oil.

ingredients for the lentil soup in small bowls

Instructions

This soup is great because it takes very little effort and it simmers slowly for all of the delicious flavors to blend together. Plus, it is made in one pot! 🙌

Here’s what you’ll need to do…

Begin by preparing the vegetables. Peel and slice the onion into thick half moon slices.

With the skin still on the garlic, take the blade of the knife and smash the garlic cloves. This will make the removal of the skins a lot easier to do. Remove the skin and chop up the garlic.

chopping the garlic on a cutting board with the onions and lentils in bowls in the background
onions and bay leaves in the stock pot
lentils and tomato paste on top of the lentils and onions in a stock pot

Add in the lentils, filtered water, sliced onions, chopped garlic, herbs & spices, and tomato paste to a large dutch oven or stock pot.

Bring the pot to a boil over medium heat.

Reduce the heat to a low-medium simmer. Leave pot uncovered and simmer for about 40 minutes. The lentils should be soft, but not mushy.

Serve with additional salt & pepper to taste, herbs like fresh parsley on top.

Helpful tips for making this soup

Rinse and pick the beans clean prior to adding them to the soup pot. I’ve found mini stones in lentils and peas before!

Lentils do not require soaking prior to cooking like beans would. They cook easily within 30-40 minutes, depending on the method of cooking.

Serving ideas

This soup does well on its own. But it also makes a great meal with a fresh salad and homemade bread.

Here’s a few of our favorites.

Italian Bread Loaf

Dinner Rolls

Artisan Loaf

two bowls of the Mediterranean lentil soup with a tea towel resting in the middle and bowl of fresh parsley to the side

How to store and reheat leftovers

This Greek lentil soup stores well in the refrigerator for about 3-5 days. I will make a batch of it and enjoy for several days of lunches during the week. Store in a glass bowl with airtight lid And heat it up in a pan on the stove top over medium low heat until warmed through.

It will thicken up a little during storage. If you’d like to thin the soup a little, stir in a little bit of mild flavored bone broth, vegetable stock or vegetable broth to keep it vegan.

FAQ (frequently asked questions)

Which color lentil is best for soup?

For this lentil soup, I recommend brown or green lentils. Red lentils dissolve as they cook and make a smoother textured soup. Others, like as green and brown lentils, hold their shape and make a soup with more texture.

Are lentils on the Mediterranean diet?

Lentils are a huge part of the traditional Mediterranean diet and they are associated with multiple health benefits. They’re an excellent source of B vitamins, iron, magnesium, potassium, and zinc. They’re also an excellent source of plant-based protein and fiber.

want more recipes?

Check out the recipe index where you can discover more homemade recipes from my homestead!

two white bowls of Mediterranean lentil soup

Greek Lentil Soup

This hearty soup is a great way to get more legumes like lentils into your diet. It is high in protein and fiber and good for the heart. And it’s super easy to prepare with pantry staples.
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Serving Size 6

Equipment

Ingredients

  • 1 cup green lentils see note below
  • 6 cloves garlic chopped
  • ½ cup olive oil
  • 1 medium/large onion sliced
  • 3 tablespoons tomato paste
  • 4 cups filtered water
  • 2 bay leaves
  • 1 teaspoon Primal Palate Super Gyro seasoning see note below
  • 1 teaspoon salt or less to taste

Instructions

  • Peel and cut up the onion into thin half moon slices. Do this by cutting off the ends of the onion, then slice the onion in half. And cut into slices along the length of the onion. (see the photos in the post for reference)
  • With the skin still on the garlic, take the blade of the knife and smash the garlic cloves. This will make the removal of the skins much easier. Remove the skin and chop up the garlic.
  • Add all ingredients to a large stock pot and over medium-high heat, bring to a boil.
  • Reduce the heat to a low simmer. Leave pot uncovered and simmer for about 40 minutes. The lentils should be soft, but not mushy.
  • Serve and enjoy.

Notes

I prefer sprouted lentils because of their added nutritional value. However, you can use regular green or brown lentils. I’ve tried those in this recipe and they work well, too. And they hold their shape well, unlike red or yellow lentils.
Regarding the seasoning, I prefer Primal Palates because they are packed full of flavor. The quality is definity not lacking! If you don’t have access to the Super Gyro blend, you can simply replace it with dried oregano. Both options are tasty in this recipe.
Rinse and pick the beans clean prior to adding them to the soup pot. I’ve found mini stones in lentils and peas before!
Lentils do not require soaking prior to cooking like beans would. They cook easily within 30-40 minutes, depending on the method of cooking. 

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