Mediterranean Lentil Soup
This Mediterranean lentil soup is a simple, plant-based, anti-inflammatory meal built around fiber-rich lentils, olive oil, herbs, and vegetables. Naturally dairy-free and gluten-free, it fits beautifully into a Mediterranean-style eating pattern — the dietary approach with the strongest evidence for supporting lower inflammation in rheumatoid arthritis.
Mediterranean Lentil Soup
Hearty, plant-based, anti-inflammatory comfort
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion diced
- 2 carrots chopped
- 2 celery stalks chopped
- 3 cloves garlic minced
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- ¼ teaspoon red pepper flakes optional
- 1 cup dried green or brown lentils rinsed
- 1 14 oz can diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 cup water more as needed
- ½ teaspoon sea salt adjust to taste
- ¼ teaspoon black pepper
- Juice of ½ lemon
- 2 cups fresh spinach optional
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery. Sauté 5–7 minutes until softened.
- Add garlic, cumin, oregano, paprika, and red pepper flakes. Cook 30 seconds until fragrant.
- Stir in lentils, diced tomatoes, vegetable broth, and water.
- Bring to a boil, then reduce heat and simmer uncovered for 30–35 minutes until lentils are tender.
- Stir in lemon juice and spinach (if using) and cook 2–3 more minutes.
- Adjust seasoning and garnish with fresh parsley before serving.
Notes
For thicker soup, simmer longer or blend 1 cup and stir back in.
For extra anti-inflammatory support, drizzle olive oil before serving.
Stores well in the refrigerator for up to 4 days and freezes beautifully.
Lentils provide plant-based protein and fiber that support gut health and steady blood sugar.