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By downshiftology.com
Mediterranean Lentil Soup
Instructions
Prep:15minCook:30min
This lentil soup is the perfect vegetarian meal to cozy up with for fall and winter. It’s hearty, healthy, wonderfully filling thanks to its plant-based protein, and extra special with it's vibrant Mediterranean flavors. Watch the video below to see how I make this in my kitchen!
Updated at: Tue, 28 Oct 2025 00:14:22 GMT
Nutrition balance score
Great
Glycemic Index
33
Low
Glycemic Load
18
Moderate
Nutrition per serving
Calories413.1 kcal (21%)
Total Fat16.5 g (24%)
Carbs53 g (20%)
Sugars13.5 g (15%)
Protein18.1 g (36%)
Sodium779.6 mg (39%)
Fiber22.5 g (80%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
¼ cupextra virgin olive oil
1yellow onion
medium, small diced
2carrots
medium, small diced
2celery ribs
small diced
2 tablespoonstomato paste
3cloves of garlic
minced
2 teaspoonscumin
1 teaspoondried oregano
1 teaspoondried basil
1 teaspoondried thyme
kosher salt
to taste
freshly ground black pepper
to taste
1 x 28 ouncecan fire-roasted diced tomatoes
6 cupslow-sodium vegetable broth
1 cupgreen lentils
or brown
3 leaveskale
stemmed and sliced
1lemon
juiced
Instructions
View on downshiftology.com
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Notes
11 liked
2 disliked
Delicious
Go-to
Easy
Makes leftovers
One-dish












