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5 from 28 votes
Mediterranean Red Lentil Soup in a Bowl Topped with Parsley
Mediterranean Red Lentil Soup
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

Super easy, healthy, and incredibly delicious, this cozy red lentil soup is seasoned with Mediterranean spices and a touch of harissa for some kick! This naturally vegan and gluten-free soup is perfect for chilly evenings.

Course: Soup
Cuisine: American, Mediterranean
Servings: 6
Calories: 235 kcal
Author: Alissa
Ingredients
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 4 garlic cloves, minced
  • 1 tablespoon ground cumin
  • 1 teaspoon ground coriander
  • 1 ½ cups dried red lentils
  • 5 cups vegetable broth (4 cups if using the Instant Pot method)
  • 1 (14 ounce or 400 gram) can diced tomatoes
  • 2 tablespoons lemon juice, or to taste
  • Harissa paste, to taste (optional)
  • Fresh chopped cilantro or parsley, for serving
Instructions
Stovetop Method
  1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.

  2. Add the garlic, cumin and coriander, and sauté for another minute, until the garlic becomes very fragrant.

  3. Stir in the lentils, broth and tomatoes. 

  4. Bring the liquid to a boil, lower the heat to a simmer, and allow to continue simmering, uncovered, until lentils are soft, about 20 minutes. Thin the soup with some water if it becomes too thick while simmering.

  5. Stir in the lemon juice and harissa (if using). Season the soup with salt and pepper to taste.

  6. Ladle into bowls and top with parsley and/or cilantro.

Instant Pot Method
  1. Press the "sauté" button on your Instant Pot and add the oil.

  2. Give the oil a minute to heat up, then add the onion. Cook the onion for about 3 minutes, stirring occasionally, until soft and translucent.

  3. Add the garlic, cumin and coriander, and sauté for another minute, until the garlic becomes very fragrant. Press the "cancel" button.

  4. Stir in the lentils, 4 cups of broth, and tomatoes.

  5. Place the lid on your Instant Pot and set the valve to the "sealing" position. Press the "pressure cook" or "manual" button and set the pressure to high. Set the soup to cook for 10 minutes.

  6. When the soup has finished cooking, carefully move the valve to the "venting" position. Let the pressure release completely.

  7. Remove the lid from the Instant Pot. Stir in the lemon juice and harissa (if using). Season the soup with salt and pepper to taste.

  8. Ladle into bowls and top with parsley and/or cilantro.

Nutrition Facts
Mediterranean Red Lentil Soup
Amount Per Serving (1.25 cups)
Calories 235 Calories from Fat 29
% Daily Value*
Fat 3.2g5%
Saturated Fat 0.5g3%
Sodium 501mg21%
Potassium 642mg18%
Carbohydrates 33.8g11%
Fiber 15.8g63%
Sugar 6.5g7%
Protein 13.4g27%
Calcium 40mg4%
Iron 4.5mg25%
* Percent Daily Values are based on a 2000 calorie diet.