Recipe description
September 23, 2026
Mediterranean lentil soup
A comforting, fiber-rich bowl with Mediterranean flavor and everyday gut-friendly nourishment.
High Fiber
Mediterranean
Budget Friendly
89%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and plant protein from red lentils and vegetables.
- Includes diverse plant foods, herbs, spices, olive oil, and lemon for Mediterranean flavor.
- Balanced with slow-digesting carbohydrates, protein, healthy fats, and minimal added sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Red lentils
0.75
cup
Onion
1
piece
Garlic
2
piece
Carrot
1
piece
Celery
1
piece
Tomato, paste
1
tablespoon
Vegetable broth
3
cup
Oil, olive
2
tablespoon
Seed, cumin
1
teaspoon
Oregano
1
teaspoon
Paprika powder
1
teaspoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Heat the olive oil in a large pot over medium heat.
2
Add the diced onion, carrot, and celery; sauté for 5 minutes until softened.
3
Stir in the minced garlic, cumin, oregano, and paprika; cook for 1 minute until fragrant.
4
Add the tomato paste and stir to coat the vegetables.
5
Add the rinsed red lentils and vegetable broth; bring to a boil.
6
Reduce heat, cover, and simmer for 20–25 minutes until the lentils are tender.
7
Blend part of the soup with a blender for a creamier texture, or leave it chunky as preferred.
8
Season with lemon juice, salt, and black pepper.
9
Serve hot, topped with fresh parsley.
More Recipes For Your Gut
Nutrition
475 kcal
Calories
20 g
Protein
65 g
Carbohydrates
18 g
Fiber
10 g
Sugar
16 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this Mediterranean lentil soup make?
The recipe makes 2 servings.
Do red lentils need to be soaked before cooking?
No. Rinse them thoroughly, then add them directly to the pot.
How long does the soup take to cook?
It simmers for about 20–25 minutes after the broth is added. Allow a few extra minutes for preparation.
Can I make the soup without blending it?
Yes. Leave it chunky, or blend only part of it for a thicker texture.
Is this lentil soup vegan?
It can be vegan if you use vegetable broth without animal-derived ingredients.
Is Mediterranean lentil soup gluten-free?
The listed ingredients are naturally gluten-free, but check packaged broth and spices for cross-contamination or gluten-containing additives.
How should I store leftover lentil soup?
Cool it promptly, store it covered in the refrigerator, and use it within 3 days.
Can I freeze this soup?
Yes. Freeze it in suitable portions for up to 2–3 months. Thaw in the refrigerator and reheat thoroughly.
What can I use instead of fresh parsley?
Use another fresh herb, such as coriander or dill, or leave it out.
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