This Lentil Soup is a hearty, one-pot meal that’s fiber-rich, protein-packed, and perfect for bringing Mediterranean comfort to your weeknight table.
For more easy soup recipes, check out our creamy potato soup with Greek yogurt, creamy red lentil soup, Mediterranean chickpea soup, and curry lentil and eggplant soup.
Comfort in a Bowl with Everyday Ingredients
Looking for a cozy, flavorful dinner that comes together in one pot? 🍲 This Mediterranean Lentil Soup is the kind of recipe Louise and I make again and again—simple, hearty, and so satisfying.
Packed with fiber-rich lentils, tender potatoes, and fresh spinach, it’s a naturally protein-rich soup that supports a balanced diet without feeling fussy.
What we love most is how quick it is—just everyday ingredients, simmered into something comforting and wholesome. It’s an easy lentil soup that feels special enough for guests but simple enough for weeknights.
Serve it with crusty bread, drizzle on some good olive oil, and you’ve got a bowl of goodness that brings the best of a Mediterranean-style eating pattern right to your table. 🥖✨
Nico Pallotta
Ingredients
For quantities, see recipe card at the bottom of the page.
- Extra virgin olive oil: the base of all good Mediterranean cooking. You can swap with avocado oil or butter for a richer taste.
- Onion: yellow onion brings sweetness, but red onion or shallots work too.
- Celery: adds depth and freshness. If you’re out, use fennel stalks or even chopped leek.
- Carrots: classic in soups, but sweet potatoes or parsnips give a slightly sweeter twist.
- Garlic: fresh is best, but garlic powder or roasted garlic can be used in a pinch.
- Dried oregano: a Mediterranean staple. Substitute with thyme, Italian seasoning, or even a pinch of za’atar.
- Lentils: green or brown hold their shape, while red lentils cook down for a creamier texture. If short on time, use canned lentils. This makes it a true one pot lentil soup shortcut.
- Potatoes: Yukon gold or russet are classic, but you can also use sweet potatoes for a more earthy flavor.
- Chicken broth: we often use bouillon powder dissolved in water—lighter groceries, one small tub lasts for weeks. Vegetable broth works just as well.
- Crushed tomatoes: give body and tang. Fire-roasted tomatoes or tomato passata are great substitutes.
- Spinach: fresh is light and bright, but frozen spinach or even kale will work. This variation makes a flavorful homemade lentil soup.
- Balsamic vinegar or lemon juice: adds brightness at the end. Red wine vinegar or a splash of apple cider vinegar are good swaps.
- Greek yogurt (optional, for serving): low-fat Greek yogurt or Icelandic Skyr bring creaminess and extra protein. Sour cream is another easy alternative.
How to Make Lentil Soup
Build the Flavor Base
Heat the olive oil in a large pot over medium heat. Add the onion, celery, carrots, garlic, and oregano (all chopped or blitzed in a food processor). Cook for about 5 minutes, stirring often, until the vegetables soften but don’t brown. This simple step sets the foundation for a healthy lentil soup recipe with deep flavor.
Simmer the Soup
Add rinsed lentils, chopped potatoes, broth, and crushed tomatoes. Season with salt and black pepper. Bring everything to a boil, then reduce the heat and let it simmer gently for about 30 minutes. Stir occasionally until the lentils are tender and the soup is thick and hearty.
👉 Quick Tip: If using canned lentils, cut the broth and cooking time in half. That’s the beauty of this vegetarian lentil soup shortcut—it’s ready in no time.
Add the Greens
Stir in the spinach and balsamic vinegar a few minutes before the soup is done. Let the greens wilt into the broth, then taste and adjust the seasoning to your liking.
Serve and Enjoy
Ladle the soup into bowls and serve it hot. Add a drizzle of olive oil or chili oil for richness, and top with parmesan, scallions, or a spoonful of Greek yogurt if you like. Don’t forget the crusty bread on the side—it’s perfect for soaking up every drop.
Tips
- Rinse the lentils well: This removes excess starch and helps them cook evenly for the best lentil and spinach soup texture.
- Use bouillon instead of cartons of broth: We usually dissolve vegetable or chicken bouillon powder in hot water—groceries stay lighter, and one small tub lasts for weeks.
- Don’t skip the vinegar or lemon juice: That splash at the end brightens the whole pot and keeps the flavor balanced.
- Cut veggies into even pieces: Carrots, potatoes, and celery cook at the same pace when cut to similar sizes, making the soup smooth and hearty.
- Speed it up with a food processor: Pulse the onion, celery, and carrots in a food processor to save time—just be careful not to overblend into a paste.
- Adjust the thickness: If the soup gets too thick, stir in a little extra hot water or broth. If you want it creamier, blend a cup of soup and stir it back in.
- Make it your own: Try swapping spinach for kale, or stir in roasted red peppers for a deeper, smoky taste. That flexibility is why we call this the best lentil soup recipe for weeknights.
- Use canned lentils as a shortcut: They cut both the cooking time and the broth amount in half, making this an even quicker easy lentil soup.
Frequently Asked Questions
Yes! Green or brown lentils hold their shape, while red lentils make the soup creamier. Either way, you’ll still get a hearty and high protein lentil soup.
No problem—frozen spinach works well, and kale or Swiss chard are great swaps too.
Definitely. This soup tastes even better the next day as the flavors blend together. Just add a splash of water or broth when reheating.
Yes, it freezes beautifully for up to 3 months. Let it cool fully, then store in freezer-safe containers.
This recipe is already filling thanks to high-protein, high-fiber lentils and potatoes. To make it even more filling, serve with crusty bread, stir in pasta or rice, or add shredded chicken for extra bulk. These small touches turn it into a complete Mediterranean lentil soup dinner.
Absolutely—just adjust the liquid slightly and follow the cooking times for your appliance.
More Easy Mediterranean Dinners
- Marsala butter beans
- One pot orzo with chickpeas and kale
- Greek eggplant pasta
- Mediterranean tomato lentil soup
- Chicken kebab
- Mediterranean chicken with poatoes
- Italian tuna salad
- Chicken souvlaki
Tried this Mediterranean lentil soup recipe? We'd love to hear what you think! Leave a 🌟 star rating and drop a comment below—we read every single one. 💬💛
Recipe
Mediterranean Lentil Soup with Potatoes and Spinach (High-Fiber)
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion chopped
- 1 rib celery chopped
- 3 medium carrots chopped
- 3 cloves garlic pressed or minced
- 1 teaspoon dried oregano
- 1 cup dried lentils or cooked/canned lentils – 3 cups / 2 cans (about 430 g drained)
- 2 medium potatoes diced - skin on is fine
- 6 cups chicken broth or vegetable broth
- 1 can crushed tomatoes 15 oz / 400 g can
- 7 ounces spinach
- 1½ tablespoons balsamic vinegar or lemon juice
- ¾ teaspoon salt or to taste + black pepper
Instructions
- Build the Flavor Base: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 large onion, 1 rib celery, 3 medium carrots, 3 cloves garlic (all chopped), and 1 teaspoon dried oregano. Cook about 5 minutes, stirring often, until the veggies soften.
- Simmer the Soup: Add 1 cup dried lentils (rinsed), 2 medium potatoes (diced), 6 cups chicken broth, and 1 can crushed tomatoes. Season with ¾ teaspoon salt and pepper. Bring to a boil, then lower the heat and simmer about 30 minutes, stirring now and then, until lentils are tender and the soup thickens.👉 Shortcut: If using canned lentils, use half the broth and simmer for only 15 minutes.
- Add the Greens: Stir in 7 ounces spinach and 1½ tablespoons balsamic vinegar a few minutes before the soup is done. Cook until the spinach wilts, then taste and adjust seasoning.
- Serve: Ladle into bowls and enjoy with crusty bread. Add a drizzle of olive oil, parmesan, or Greek yogurt on top if you like.
Notes
- Extra virgin olive oil → Avocado oil or butter
- Onion → Red onion or shallots
- Celery → Fennel stalks or leek
- Carrots → Sweet potatoes or parsnips
- Garlic → Garlic powder or roasted garlic
- Dried oregano → Thyme, Italian seasoning, or za’atar
- Lentils → Green/brown for hearty texture, red for creamy, or canned for a one pot lentil soup shortcut
- Potatoes → Yukon gold, russet, or sweet potatoes
- Chicken broth → Bouillon powder + water (our go-to), or vegetable broth
- Crushed tomatoes → Fire-roasted tomatoes or tomato passata
- Spinach → Frozen spinach or kale
- Balsamic vinegar or lemon juice → Red wine vinegar or apple cider vinegar
- Greek yogurt (for serving) → Low-fat Greek yogurt, Skyr (extra protein), or sour cream
- Rinse the lentils well → to remove dust and debris.
- Use bouillon instead of cartons → Dissolve vegetable or chicken bouillon powder in hot water—lighter groceries, and one tub lasts weeks.
- Don’t skip the vinegar or lemon → That splash at the end brightens the whole pot.
- Cut veggies evenly → Makes carrots, potatoes, and celery cook at the same pace.
- Speed it up with a food processor → Pulse the veggies quickly—just don’t overblend into a paste.
- Adjust the thickness → Add water or broth if too thick, or blend a cup of soup back in for creaminess.
- Use canned lentils as a shortcut → Cuts cooking time and broth in half.
Marie says
I gambled and made a double batch of this soup so that I could have plenty to freeze. I'm glad I did. The soup is delicious, and I now have several servings ready for defrosting in my freezer. Thanks!
Louise Vestergaard says
Fantastic Marie, I am so happy that the gamble paid off, and that you liked it 🙂
Thanks for taking valuable time to leave a comment here. All the best, Louise
Kat says
i added thyme with orwgano. Used one sweer potatoe and one russet. tasty and filling!
Nico Pallotta says
That sounds amazing Kat! Thanks for your message.
All the best!
Nico