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Mediterranean Lentil Soup with Herb Oil and Yogurt Sauce Recipe

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★★★★★

4.9 from 147 reviews

This Mediterranean Lentil Soup is a hearty and flavorful dish packed with nutritious green lentils, aromatic herbs, preserved lemon, and a unique blend of spices. Cooked slowly to melt flavors together, it offers a comforting and nourishing meal perfect for any season. Topped with a fresh herb oil and a creamy yogurt sauce, this soup combines vibrant, tangy, and earthy notes in every spoonful.

Ingredients

Scale

Sauce and Toppings

  • 2 tablespoons good-quality extra virgin olive oil (for herb oil)
  • Zest of 1 medium lemon
  • 1 cup (16g) fresh basil leaves, dill, and/or flat-leaf parsley, finely chopped
  • Flaky sea salt, to taste
  • ½ cup (4 oz / 120g) plain-flavored yogurt (optional, for yogurt sauce)
  • 1 tablespoon lemon juice (for yogurt sauce)
  • Salt and black pepper (for yogurt sauce)

Soup

  • 4 tablespoons extra virgin olive oil, divided
  • 1 large yellow onion, diced (~2 cups / 300g once diced)
  • Kosher salt and freshly cracked black pepper, to taste
  • 3 medium carrots, scrubbed and diced (6 to 7 oz / 170 to 200g diced)
  • 6 cloves (22g) garlic, finely chopped
  • 2 tablespoons (18g) preserved lemon peel, finely chopped
  • 1 teaspoon Aleppo pepper (or 1 ½ to 2 teaspoons for spicier version)
  • 2 teaspoons ground coriander
  • 4 cups (960 mL) vegetable broth
  • 1 cup (240 mL) water (or additional broth)
  • 1 cup (200g) green lentils (or brown lentils)
  • 2 to 3 tablespoons (10 to 15g) nutritional yeast
  • 2 bay leaves
  • 8 to 10 sprigs (1.5 to 2g) fresh thyme
  • 1 medium lemon (for juice)

To Serve

  • Crusty bread (to serve 4 or 6)

Instructions

  1. Sauté Onions: Heat 2 tablespoons of olive oil in a Dutch oven or soup pot over medium-high heat. Once shimmering, add the diced onion and ½ teaspoon kosher salt. Cook, stirring occasionally, until the onion softens and becomes golden brown, about 10 to 15 minutes. If onions start to brown too quickly, add a splash of water and scrape up browned bits.
  2. Add Aromatics and Spices: Stir in the diced carrots, chopped garlic, and preserved lemon peel. Cook for about 5 minutes, stirring frequently until carrots begin to soften. Add Aleppo pepper and ground coriander; stir constantly for 30 seconds. If spices begin to dry out or brown quickly, deglaze with a splash of water and reduce the heat slightly.
  3. Deglaze and Add Liquids: Pour in a splash of vegetable broth to loosen any browned bits on the bottom. Add the remaining broth, 1 cup of water, lentils, bay leaves, thyme sprigs, and about 10 twists of freshly cracked black pepper. Stir well, cover the pot, and bring to a boil.
  4. Simmer Soup: Once boiling, reduce the heat to a gentle simmer and keep the pot covered. Let the soup cook for 20 minutes or until the lentils are tender. Occasionally check to ensure the soup is not boiling vigorously to prevent uneven cooking of lentils.
  5. Prepare Herb Oil: While the soup simmers, zest the lemon and finely chop fresh herbs. Combine the herbs and lemon zest in a small bowl, stir in 2 tablespoons of good-quality olive oil, and season with two pinches of flaky sea salt. Adjust olive oil and salt according to taste for a looser, richer herb oil.
  6. Make Yogurt Sauce (Optional): In a small bowl, mix the plain yogurt with 1 tablespoon lemon juice. Season with salt and black pepper to taste. Set aside.
  7. Finish Soup: When lentils are tender, remove and discard the bay leaves and thyme sprigs. Stir in nutritional yeast and cook uncovered gently for 1 to 2 minutes. Remove from heat and stir in 1 tablespoon lemon juice. Taste and add more lemon juice or salt if desired. For extra richness and umami, add the additional tablespoon of nutritional yeast if preferred.
  8. Serve: Ladle the soup into bowls and drizzle with the prepared herb oil. Add a dollop of yogurt sauce if using. Serve hot with crusty bread on the side.

Notes

  • Preserved lemon peel adds a distinctive tangy flavor; if unavailable, a small amount of lemon zest plus a bit of salt can be used as a substitute.
  • Vegetable broth can be substituted with water in a pinch, but broth provides deeper flavor.
  • Nutritional yeast introduces a savory umami note and is optional for vegans or to enrich flavor.
  • The herb oil is versatile: use a mix of basil, dill, or parsley depending on availability and taste preferences.
  • The yogurt sauce is optional but recommended to add a creamy tang and balance the spices.
  • Adjust Aleppo pepper quantity to control soup spiciness.

Keywords: Mediterranean lentil soup, lentil soup recipe, vegetarian soup, healthy soup, preserved lemon soup, herb oil, yogurt sauce

Find it online: https://foodbylina.com/mediterranean-lentil-soup-with-herb-oil-and-yogurt-sauce-recipe/