Mediterranean Lentil Soup

A hearty, protein-rich soup that supports digestion, hormones, and steady energy.

Why I Love This Recipe

This lentil soup is simple, grounding, and deeply nourishing, the kind of meal that brings comfort while quietly doing your body good.

Lentils are one of the most nutrient-dense foods you can eat. They’re rich in plant-based protein, iron, magnesium, and fiber, all of which help stabilize blood sugar and support hormone and gut health. The combination of garlic, onion, oregano, and tomato gives this soup a Mediterranean flavor profile that feels both light and satisfying.

It’s the perfect make-ahead meal for busy weeks or cooler days when you want something warm, balanced, and full of nourishment.

The Recipe

Ingredients

• 8 oz brown lentils (about 1 cup), rinsed

• 1 tsp dried oregano

• 1 tsp sea salt

• ¼ tsp freshly ground black pepper

• 1 clove garlic, minced

• 1 large onion, diced

• 1 medium carrot, finely diced

• 2 bay leaves

• 1 tbsp olive oil

• 5 cups chicken stock (or vegetable broth for a vegetarian option)

• 1 tbsp tomato paste

• 1 tsp red wine vinegar

Instructions

1. Pre-boil the lentils: Add lentils to a pot and cover with about 1 inch of water above the surface. Bring to a boil, then simmer for 10 minutes while you prepare the vegetables. Drain and set aside.

2. Sauté aromatics: Heat olive oil in a large soup pot over medium heat. Add onion, carrot, and garlic; sauté for 3–4 minutes until softened and fragrant.

3. Build flavour:Stir in tomato paste, oregano, salt, pepper, and bay leaves. Cook for 1–2 minutes to bloom the spices.

4. Combine + simmer: Add the pre-boiled lentils and 5 cups of broth. Bring to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes, or until the lentils are tender and soup thickens slightly.

5. Finish: Stir in red wine vinegar to brighten the flavors. Remove bay leaves before serving.

6. Adjust to taste: Add more salt, pepper, or a drizzle of olive oil if desired.

Storage

• Keeps 5–6 days in the fridge

• Freezes well for up to 3 months

Why This Soup Matters

1. Plant-Based Protein + Iron

Lentils provide a slow-burning source of protein and iron, supporting energy, oxygen transport, and steady blood sugar levels.

2. Hormone and Gut Support

The fibre in lentils helps balance estrogen metabolism and feeds beneficial gut bacteria — key for hormone and digestive health.

3. Anti-Inflammatory Mediterranean Ingredients

Olive oil, oregano, and tomato paste provide antioxidants that support cardiovascular, liver, and hormone balance.

4. Gentle Detox + Liver Support

Red wine vinegar and tomato add natural acidity to support bile flow and digestive function.

5. Balanced and Satisfying

Protein, fibre, and healthy fats combine to keep you full and energized for hours.

Approximate Nutrition per 1½ Cup Serving

• Calories: ~270 kcal

• Protein: ~14 g

• Fat: ~6 g

• Carbohydrates: ~38 g

• Fibre: ~10 g

• Sugar: ~4 g

• Sodium: ~650 mg

How to Enjoy It

• With a drizzle of olive oil and a squeeze of lemon for brightness

• Paired with your chia seed crackers or sourdough for a balanced meal

• Topped with fresh parsley or a sprinkle of feta for extra depth

• As a nourishing lunch or dinner base with added greens or a poached egg

Final Thoughts

This lentil soup is one of those timeless, grounding recipes that proves simple ingredients can deliver incredible nourishment. Rich in protein, fiber, and minerals, it’s a comforting staple you’ll want on repeat all season long.

We’re playing the long game. Small changes. Big outcomes. Real health.

Your partner in health and longevity,

Stacie Mylonas, RHN