This Heart-Healthy Mediterranean Vegetable Lentil Soup is a powerhouse of nutrition and flavor. Made with a medley of nine vegetables, protein-rich green lentils, and aromatic Mediterranean herbs, it’s the perfect choice for boosting heart health and cholesterol-lowering fiber. Whether you’re following a Mediterranean diet or simply want a satisfying, veggie-packed meal, this soup will warm your body and your heart.

Full Recipe:

Ingredients

2 tablespoons olive oil
1 medium onion, diced
2 large garlic cloves, minced
3 medium celery stalks, diced
5 medium carrots, diced
1 parsnip (or 1 small potato), diced
2 tablespoons pesto
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon fennel seed
8 cups low-sodium chicken bone broth (or beef, vegetable)
1 (28-ounce) can crushed tomatoes with basil
1½ cups dried green lentils
1 cup frozen sweet peas
3 cups chopped kale (or spinach or other leafy green)
2 cups cauliflower florets (or broccoli), chopped into small pieces
1/8 teaspoon ground pepper
3 teaspoons salt, or to taste

Directions

Heat olive oil in a large stockpot over medium-high heat.
Add diced onions, garlic, celery, carrots, and parsnips. Sauté for about 10 minutes, until they begin to turn golden.
Stir in pesto, oregano, thyme, and fennel seed.
Add broth and crushed tomatoes. Increase heat to high and bring the mixture to a boil.
Add lentils, peas, and kale (or greens). Bring to a boil again, then reduce heat to low. Cover and simmer for about 40 minutes.
Stir in cauliflower florets, pepper, and salt. Cover and simmer for another 15–20 minutes until lentils and all vegetables are tender.
Taste and adjust seasonings or add a bit more pesto if desired.

Nutrients (per serving)

Calories: 278
Carbohydrates: 39g
Protein: 17g
Fat: 7g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 3g
Cholesterol: 1mg
Sodium: 739mg
Potassium: 1015mg
Fiber: 15g
Sugar: 6g
Vitamin A: 9145 IU
Vitamin C: 58mg
Calcium: 136mg
Iron: 5mg

A Recipe Inspired by the Mediterranean Diet

The Mediterranean diet is widely celebrated for its ability to promote cardiovascular health, longevity, and sustainable wellness. It’s not a fad diet, but rather a centuries-old way of eating that prioritizes vegetables, legumes, whole grains, olive oil, and lean proteins, while limiting processed foods and sugars.

This vegetable lentil soup embodies those principles perfectly. It’s filled with vegetables like carrots, celery, kale, and cauliflower, along with legumes (lentils), healthy fats (olive oil), and powerful Mediterranean seasonings like oregano, thyme, and fennel seed. The use of crushed tomatoes adds a layer of umami and natural sweetness, while the pesto gives the broth a delightful herbaceous richness.

The result is a delicious, fiber-rich soup that’s naturally low in saturated fat and cholesterol-free, making it an excellent option for anyone seeking to support heart health through diet.

Why You’ll Love This Soup

This soup isn’t just good for you—it’s genuinely enjoyable to eat. From its rustic texture to its warm, herb-infused aroma, it’s a cozy and flavorful dish that satisfies even the heartiest appetites. Here’s why this recipe is sure to become a staple in your kitchen:

It’s packed with flavor, thanks to the layered use of Mediterranean herbs, garlic, pesto, and a slow-simmered broth.
It’s versatile and customizable—use whatever greens or root vegetables you have on hand. Spinach instead of kale, sweet potato instead of parsnip—it’s all fair game.
It’s naturally gluten-free and fits easily into vegetarian or vegan diets (just use vegetable broth and a dairy-free pesto).
It’s meal prep-friendly and stores well in the fridge or freezer, making it ideal for busy weeks.
It’s incredibly filling, thanks to the lentils and fiber-rich vegetables, yet light enough to leave you energized and satisfied.
It supports holistic health, including digestive wellness, heart function, and immune support, all through whole foods.

Nutrition Benefits for Heart Health

This soup is designed with heart health in mind. With just 278 calories per serving and only 1 gram of saturated fat, it fits perfectly into a heart-smart eating plan. The lentils provide 17 grams of plant-based protein and 15 grams of fiber per serving—an impressive contribution toward daily fiber intake, which plays a key role in lowering LDL (bad) cholesterol levels.

Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats, which have been shown to reduce the risk of heart disease. Garlic, another key ingredient, contains allicin and other compounds that may help reduce blood pressure and improve cholesterol profiles.

The vegetables—carrots, kale, cauliflower, tomatoes, and more—bring in a host of vitamins, minerals, and antioxidants. Vitamin C, for example, supports vascular integrity and immune function, while potassium helps regulate blood pressure. With 1015mg of potassium per serving, this soup makes a generous contribution toward the recommended daily intake.

A Flavorful, Hearty Bowl That Satisfies

The texture of this soup is both hearty and comforting. The lentils cook down to a creamy, stew-like consistency while retaining a pleasant bite. The vegetables are layered in stages to maintain their structure and flavor, and the addition of pesto offers a surprise element—an herby richness that elevates the entire dish.

The oregano and thyme bring warmth and depth, while the fennel seed adds a subtle licorice-like sweetness that makes this soup stand out. The crushed tomatoes give body to the broth, blending seamlessly with the aromatics to create a vibrant, tomato-herb base that clings to every ingredient.

Perfect for Meal Prep and Leftovers

This soup is an excellent option for batch cooking and meal prep. It holds up beautifully in the refrigerator for up to five days and freezes well for up to three months. In fact, the flavors deepen over time, making leftovers even more delicious.

You can reheat it in a saucepan or microwave without losing any of the texture or flavor. Just add a splash of water or broth to loosen it up if it thickens too much in the fridge.

Portion it into mason jars or storage containers for grab-and-go lunches or quick dinners during the week. Serve it with a side of crusty whole-grain bread or a small green salad for a complete and balanced meal.

Serving Suggestions and Pairings

This soup is hearty enough to serve as a main course, but it also works beautifully as a starter or side dish. Here are some delicious ways to round out the meal:

Pair with a slice of whole grain or sourdough bread to soak up the rich, tomatoey broth.
Serve alongside a Greek salad with olives, cucumber, red onion, and a lemon-olive oil dressing.
Top with a spoonful of Greek yogurt or a sprinkle of crumbled feta cheese for a creamy, tangy contrast.
Drizzle with a bit more pesto or olive oil just before serving to elevate the flavor and presentation.
Enjoy with a glass of red wine or sparkling water with lemon to complete a Mediterranean-inspired dining experience.

Tips for Best Results

Use dried green lentils rather than red lentils, as they hold their shape better during the simmering process and provide a heartier texture.
Sautéing the vegetables before adding the broth builds flavor—don’t skip this step.
Let the soup rest for 10–15 minutes off heat before serving to allow the flavors to meld.
If you’re using store-bought pesto, opt for one with olive oil and natural ingredients, or make your own at home for extra freshness.
Adjust seasoning at the end, especially salt, since broth and pesto can vary in saltiness. Taste before adding extra.

Variations to Try

Add a squeeze of lemon juice or a splash of red wine vinegar at the end to brighten the flavors.
For more protein, stir in cooked shredded chicken or white beans along with the lentils.
Replace kale with baby spinach, collard greens, or chard depending on what’s in season.
Use sweet potatoes instead of parsnips for a slightly sweeter, more autumnal version.
Add a pinch of chili flakes or smoked paprika for a subtle kick of heat.

Conclusion

Heart-Healthy Mediterranean Vegetable Lentil Soup is more than just a meal—it’s a nurturing, flavorful experience that delivers comfort, nutrition, and satisfaction in one nourishing bowl. Perfectly aligned with the Mediterranean way of eating, it combines the time-tested goodness of vegetables, legumes, and herbs to support wellness from the inside out.

Whether you’re seeking to lower your cholesterol, boost your fiber intake, or simply enjoy more meatless meals packed with color and flavor, this soup offers a delicious path to better health. With its rich, layered taste and vibrant ingredients, it’s a dish you’ll come back to again and again—especially during the colder months when your body craves something warm, hearty, and healing.

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