Mediterranean Lentil Soup Recipe (Instant Pot)

This comforting Mediterranean lentil soup recipe will warm you up on a cold day with a tasty blend of comforting spices. Packed full of traditional Mediterranean flavors like cumin, coriander, onion and garlic, this vegan and gluten-free lentil soup is a family favorite!

When you’re reaching for plant-based meals, it can be a bit of a challenge to make sure you’re getting enough protein. Lentils are packed with proteins, and one of my favorite ways to add a little plant-based protein to my dishes. This Mediterranean lentil soup uses red lentils and cooks automatically in an Instant Pot. That means most of this recipe is hands-off!

Mediterranean Lentil Soup Recipe Ingredients

This easy lentil soup recipe comes together in just a few minutes, and then cooks in the Instant Pot. There aren’t a ton of ingredients, and most of these are things you’ll like have on hand already.

Red Lentils

I like all sorts of lentils, but for Mediterranean lentil soup, I prefer using red lentils. These tend to break down quickly, which means they are great for blending into a creamy, thick soup. You can substitute green or brown lentils. But, this will affect the texture of the soup as these types tend to retain their shape even after cooking.

Carrots and Onion

Carrot and onion provides a wonderful base for the soup. Normally when I make soup, I also add celery. However, I like to leave it out for blended soups like this as celery tends to get stringy when blended into a soup.

Garlic and Ginger

Garlic and ginger add a great pop of flavor in this Mediterranean lentil soup.

Tomatoes

I used canned tomatoes (and juice) in this recipe, but you can substitute with fresh tomatoes if you have them.

Seasonings

I used a blend of traditional Mediterranean spices like cumin, coriander and bay leaf, and then a bit of curry powder for an extra pop of flavor. I also include a bit of cayenne in the recipe, but you can omit if you’re sensitive to spice. Plus, salt to taste.

Please Note: This Mediterranean Lentil Soup recipe uses an Instant Pot and immersion blender, both of which I recommend. If you don’t have them, you can also cook this carrot and lentil soup in a pot on the stove, and then blend your soup in batches in a blender.

Mediterranean Lentil Soup Recipe

You’ll want to start by rinsing your lentils and picking through to remove any bits of dirt or stone.

Turn your Instant Pot to “saute” and add in your olive oil. Once hot, add your chopped onions, garlic, and ginger. Stir, until onions are translucent and garlic and ginger is fragrant. There will be browned bits stuck to the bottom of the pan. This is what you want because it will add a ton of flavor to your Mediterranean lentil soup!

Add in your canned tomatoes and juice, and deglaze the pan, scraping up all the browned bits with a wooden spoon. If there isn’t enough juice to deglaze the pan, add in a couple tablespoons of water.

You’ll want to make sure you scrape up all the browned bits, because failing to do so could result in a “burn notice” on your Instant Pot.

Add in your water (or broth), spices, carrots, and rinsed lentils. Turn the Instant Pot to “off”. Put on the lid, make sure the valve is sealed, and turn the pot on manual pressure for 25 minutes.

Once complete, let the Instant Pot naturally release pressure for 10 minutes and then carefully turn the valve to release the rest of the pressure. I like to use a towel to do this, as some steam can still escape as you release the valve.

Using an immersion blender, blend until smooth. Serve the soup with your favorite toppings – a dollop of yogurt or coconut yogurt, fresh herbs like parsley, red chili flakes, or a drizzle of olive oil.

This Mediterranean Lentil Soup is delicious on it’s own, or served alongside a fresh salad and my Greek yogurt scones with cheddar and rosemary!