This rustic and savory Gluten-Free Vegan Mediterranean Lentil Soup recipe is an easy and healthy one-pot plant-based meal that can be prepared in about 30 minutes using clean, real food ingredients that the entire family will love!
Estimated reading time: 12 minutes
Table of Contents
Why You'll Love This Mediterranean Lentil Soup!
My top 3 favorite reasons:
- One-Pot Meal: no need to use and clean multiple pots; the entire meal can be made with only one large pot which means easy clean up!
- Less than 15-Minute Prep Time: once you prep the veggies and sauté the onions, just add everything in the pot and let it simmer; it takes less than 15-minutes hand-on preparation!
- Made with Clean, Real Food Ingredients: this is a wholesome, nutrient-dense meal made with fresh veggies and 17 grams of vegan protein that you can feel good about serving to your family!
Karielyn
Jump to RecipeThis Mediterranean Lentil Soup, which is known for its rich flavor and wholesome ingredients, is a variation of my popular Creamy Red Lentil + Kale Soup recipe that I posted back in 2014.
The difference between the two recipes are:
- Creamy Red Lentil Soup (2014): I used red lentils and added a can of coconut milk to replace dairy to give the soup a creamy smooth texture.
- Mediterranean Lentil Soup (2026): I used green lentils and omitted the canned coconut which gives this recipe a more "brothy" texture. I also added a few extra veggies which makes the soup a hearty and satisfying meal.
It's super easy to make this naturally gluten-free soup with pantry staples such as lentils, vegetables, herbs and spices for a satisfying meal perfect for both weeknights and meal prep.
You can feel good about making my Vegan Lentil Soup because it's perfect for a plant-based, gluten-free and vegan lifestyle and it's also dairy-free, soy-free, tofu-free, and Medical Medium® Compliant.
"Feel good about what you eat..."
- Karielyn Tillman
Ingredients
Here are the healthy, real food ingredients I used to make this recipe. Try to buy organic if possible.
Key Ingredients
- Green Lentils
- Fresh Vegetables (Onions, Carrots, Celery)
- Vegetable Broth
- Avocado Oil
- Kale
- Mediterranean Herbs (Fresh Thyme, Bay Leaves)
- Lemon Juice
- Garlic
- Spices (Red Pepper Flakes, Chipotle, Ground Black Pepper, Himalayan Pink Salt)
Pro tip
Size of the Veggies
It's very important to cut the onions, carrots, and celery into tiny, cubed pieces so they will cook quickly and be soft by the time the lentils are ready.
How To Make Gluten-Free Vegan Mediterranean Lentil Soup
Step-By-Step Instructions
Here's how to make this recipe and I'll show you how easy it is with these step-by-step instructions below.
- Before beginning, dice the onions, carrots, and celery into tiny, cubed pieces.
Step 1: First, add the diced onions and avocado oil to a 4-quart Dutch oven or large pot and simmer until the onions are soft.
Step 2: Next, add all ingredients for the soup to the Dutch oven or large pot.
Step 3: Stir all the ingredients together until well combined and bring the soup to a boil.
Step 4: Reduce to low-medium heat, cover your Dutch oven or large pot, and let it simmer for approximately 30-40 minutes, or until the lentils and veggies are soft, stirring occasionally.
Step 5: Remove from heat; remove the thyme sprigs and bay leaves then discard them.
Step 6: Add the add-ins, kale and lemon juice, to the soup.
Step 7: Lastly, stir in the kale and lemon juice until everything is well combined and the kale is wilted. Taste and adjust the seasonings to your preference.
Frequently Asked Questions
Mediterranean Lentil Soup happens to be a gluten-free and vegan dish that is hearty, satisfying and a good source of vegan protein.
It's made with a particular variety of lentils, "Green Lentils" or "French Green Lentils", fresh vegetables such as celery, onions and carrots, healthy avocado oil, and fresh Mediterranean herbs like thyme and bay leaves.
The earthly flavor from the lentils is balanced with lemon juice which gives it a bright, acidic finish.
My version adds chopped fresh kale for an extra nutritional boost making it rounded plant-based meal.
There are several types of lentils that can be used to make lentil soup, such as:
1. Brown Lentils: best for stews, soups, and veggie burgers.
2. Red Lentils: best for stews, soups, and curries (which are the type I used in my Creamy Red Lentil Soup recipe).
3. Black Lentils: best for salads or as a garnish.
4. Green Lentils: best for salads and soups.
5. "French" Green Lentils: best for salads and soups, and veggie burgers.
However, in this particular recipe, you should use either "Green Lentils" or "French Green Lentils" because the texture is perfect for this hearty lentil soup.
The difference between the two is "Green Lentils" are a little more tough than "French Green Lentils" which are richer in flavor. But either would work well in this recipe.
Yes! This Mediterranean Lentil Soup is naturally gluten-free with the primary ingredient being lentils which is not only a great source of vegan protein, but a gluten-free ingredient as well.
The other ingredients, such as fresh herbs, vegetable broth, carrots and celery, diced onions, kale, and lemon juice are also 100% gluten-free as well.
Yes! If you don't like or don't have kale you can omit it.
I added it to give the recipe a nutritional boost, but it is still delicious without it.
You could also substitute the kale with organic baby spinach if you prefer.
I use a Staub 4-quart Dutch Oven. It's made in France and is a high quality, non-toxic, heavy duty cast iron and is easy to clean.
However, there are other brands that are less expensive, such as this one or this one.
And if you don't have a Dutch oven, you can always just use a large 4-quart pot which will work just fine.
The secret to keeping the lentils from getting mushy is to use the correct type of lentils for this particular soup, which is green lentils and to keep the heat at a gentle simmer on low-medium heat and not a rolling boil.
Yes! Just sauté the onions with vegetable broth instead of oil.
Yes! This soup freezes well for up to 3 months. Store it in an airtight BPA-free container and thaw overnight in the refrigerator before serving.
Just mash a small portion of the cooked lentils on the side of your Dutch oven to thicken the soup or simmer it uncovered for a few extra minutes.
It's easy to make this soup in an Instant Pot with 5 easy steps and here's how:
1. Sauté the onions on the Sauté setting.
2. Add all the remaining ingredients for the soup.
3. Seal the lid and cook on High Pressure for 12 minutes, followed by a 10-minute natural release.
4. Remove the thyme sprigs and bay leaves.
5. Add the chopped kale and lemon juice and stir everything together until well combined.
You can store the soup in an air-tight BPA-free container in the refrigerator for 4-5 days.
You may need to add a little veggie broth or water and stir before heating if it thickens.
Creamy Red Lentil Soup
Want to try my popular Creamy Red Lentil Soup? It's a fan favorite...just click the link below for the recipe!
Karielyn's Expert Tips
Here are my best tips to help you make this Mediterranean Lentil Soup perfectly every time. These small adjustments can make a big difference in the flavor and texture.
Cooking Tips
- Dice the veggies for faster cooking. Tiny, evenly cut pieces help the soup cook in about 30 minutes and they will be tender by the time the lentils are cooked.
- Simmer gently, not aggressively. Cooking on a low-medium simmer, as opposed to boiling, keeps the lentils intact and prevents them from getting mushy.
- Adjust the thickness to your preference. If you prefer a thicker soup, simmer uncovered for a few extra minutes or mash a small amount of lentils against the inside of your Dutch oven with the back of a spoon and stir them back in.
- Taste and adjust as you go. Lentils absorb flavor as they cook, so give the soup a taste before serving and add more salt, black pepper, red pepper flakes, chipotle or lemon juice to your preference.
- Don't skip the lemon. A splash of freshly squeezed lemon juice after the soup is cooked brightens the entire dish and brings out the other flavors.
Ingredient Substitutions
Lentils: The best variety of lentils to use for this recipe are either "Green Lentils" or "French Green Lentils". Please see my FAQ's section for an explanation of different types of lentils and why the green variety will work best.
Onion: I used a yellow onion, but you could also use a white onion. Try to avoid a sweet onion variety since this is a savory recipe.
Carrots: You will need (1) cup of diced carrots for the recipe which is approximately (2) medium carrots.
Celery: You will need ½ cup of diced celery which is approximately 1-2 stalks.
Garlic: Freshly crushed garlic will give you the best flavor but if you don't have any on hand you can just use organic ground garlic powder. Just add about ½-1 teaspoon or to your preference.
Thyme: Fresh thyme will make such a difference in the flavor of the soup, but you could also substitute it with dried thyme. If you use fresh thyme and drop the stem and leaves in the soup while it simmers, the leaves will fall off, and you will only need to remove the stems before serving.
Bay Leaves: I add these to the soup and give it a little extra depth of flavor, but they are not a critical ingredient in the recipe and can be omitted if you don't have any on hand.
Avocado Oil: This is my oil of preference; however, feel free to use organic extra-virgin olive oil.
Vegetable Broth: If you use a low sodium vegetable broth, you may need to add a little extra salt to the soup. Taste it as you go and adjust to your preference.
Lemon Juice: I added lemon juice to brighten the flavor of the soup without altering the overall flavor, but it could be omitted if you don't have any. Freshly squeezed lemon will give you the best flavor, but you could substitute with store-bought lemon juice. Make sure to wait and add it at the very end with the kale to get the benefits of its flavor.
Kale: As with my Creamy Red Lentil + Kale Soup, I added the kale to increase the nutritional profile. It's added after the soup is ready and just long enough for it to wilt and get soft. It can be omitted or even substituted with organic baby spinach. Make sure you de-stem it and chop it into small pieces before adding it to the soup.
Red Pepper Flakes + Chipotle Powder: I added these to give a little spice and smokiness to the recipe, but they could be omitted or reduced if you don't want a spicy soup or will be serving it to children.
Himalayan Pink Salt: This is my salt of preference; however, feel free to use your favorite sea salt.
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Vegan Mediterranean Lentil Soup
Equipment
- Dutch Oven (4-quart or larger)
Ingredients
For the veggie sauté:
- 2 tablespoons organic avocado oil
- 1 cup organic yellow onion (diced small)
For the soup:
- 1 box organic veggie broth (32-ounce carton)
- 1 ¼ cups organic green lentils
- 1 cup organic carrots (diced small; approximately 2 medium)
- ½ cup organic celery (diced small; approximately 1-2 stalks)
- 4 cloves organic garlic (crushed)
- 2 organic bay leaves
- 4 sprigs organic thyme (fresh)
- 1 teaspoon organic ground black pepper
- 1 teaspoon Himalayan pink salt
- ¼ teaspoon organic red pepper flakes
- ¼ teaspoon organic ground chipotle powder
For the add-ins:
- 1 cup organic kale (destemmed + chopped; approximately 1 stalk)
- 1 tablespoon organic lemon juice (freshly squeezed)
Instructions
Prepare the veggie sauté:
- Firstly, add the ingredients for the veggie sauté to a 4-quart Dutch oven and sauté on medium-high heat about 3-4 minutes or until the onions are soft.
Prepare the soup:
- Secondly, add all the ingredients for the soup to the Dutch oven and stir until well combined.
- Bring the soup to a boil, cover with a lid, then reduce heat to low-medium and let it simmer for approximately 30-40 minutes, or until the lentils and veggies are soft; stir occasionally.
- SPECIAL NOTE: Cooking time will vary depending on how big the veggie pieces are. If you cut them into tiny pieces, it should be ready in approximately 30 minutes. If you cut them in bigger pieces, it will take a little longer. You may need to add a little extra water or veggie broth (about 1 cup) if the soup is too thick. If you add extra liquid, taste and adjust the seasonings to your preference.
- Remove the thyme sprigs and bay leaves.
Finish with the add-ins:
- Lastly, add the add-ins and stir until everything is well combined.
- Taste and adjust the seasonings to your preference.
Recipe Notes
Nutrition Information
Copyright Notice
The instructions, notes, and photographs for this recipe by Karielyn Tillman of The Healthy Family and Home™ website are copyrighted material. This copyrighted work is protected and licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and the Digital Millenium Copyright Act (DMCA) and cannot be legally used without my written permission.
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