Anti Inflammatory Mediterranean Tomato-Olive Lentil Soup
This deeply satisfying soup is built on a lineup of ingredients that reads like a greatest-hits list of foods known for their inflammation-fighting properties — extra-virgin olive oil, turmeric, garlic, leafy spinach, and fiber-rich red lentils all in one pot. The lentils break down as they simmer, naturally thickening the broth into something hearty and almost creamy without any dairy or processed thickeners. Fire-roasted crushed tomatoes and a generous spice blend of cumin, smoked paprika, coriander, and turmeric give the soup a warm, complex depth that tastes like it took far more effort than it actually did. Kalamata olives stirred in near the end add a briny, savory punch that sets this apart from your average lentil soup. A squeeze of fresh lemon juice right before serving brightens everything up and ties all those bold flavors together beautifully. It makes six servings, so it's ideal for meal prep — the flavors only get better the next day.
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Learn more →Ingredients
6 servings
- 3 tbsp extra-virgin olive oil
- 1 large yellow onion, finely diced
- 4 garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 medium red bell pepper, diced
- 1 ½ tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp ground turmeric
- ½ tsp ground coriander
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
- 1 can (28 oz) fire-roasted crushed tomatoes
- 1 ½ cups red lentils, rinsed
- 6 cups low-sodium vegetable broth
- ½ cup kalamata olives, pitted and halved
- 2 cups baby spinach, loosely packed
- 2 tbsp fresh lemon juice
- 1 tsp salt, plus more to taste
For serving
- 2 tbsp fresh flat-leaf parsley, chopped (optional)
- extra-virgin olive oil, for drizzling (optional)
Instructions
- 1
Heat 3 tbsp olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion, carrots, and celery and cook, stirring occasionally, until softened and the onion is translucent, about 7–8 minutes.
- 2
Add the red bell pepper and cook, stirring, until slightly softened, about 3 minutes. Add the garlic, cumin, smoked paprika, turmeric, coriander, black pepper, and cayenne (if using) and cook, stirring constantly, until fragrant, about 1 minute — watch closely so the garlic and spices don't scorch.
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