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Mediterranean Lentil & Vegetable Soup with Herb Croutons

Mediterranean Lentil & Vegetable Soup with Herb Croutons

Lunch
Prep Time
25min
Cook Time
45min
Servings
4
Calories
429
Chef's Note

For the best flavor development, make this soup a day ahead and refrigerate overnight. The lentils will absorb more of the broth, so you may need to add additional vegetable broth when reheating. For a time-saving tip, prep all vegetables the night before and store in airtight containers in the refrigerator.

Tags
Mediterranean
soup
high-fiber
lentils
chicken
balanced
hearty
lunch
vegetables
Ingredients
  • 3 tablespoons olive oil

  • 1 large, diced yellow onion

  • 3 medium, diced carrots

  • 2 diced celery stalks

  • 1 diced red bell pepper

  • 1 medium, diced zucchini

  • 4 cloves, minced garlic

  • 2 tablespoons tomato paste

  • 1 1/2 cups dried green lentils

  • 28 oz can diced tomatoes

  • 6 cups vegetable broth

  • 2 whole bay leaves

  • 1 teaspoon dried oregano

  • 1 teaspoon ground cumin

  • 1 teaspoon smoked paprika

  • 1/4 teaspoon red pepper flakes

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 4 cups baby spinach

  • 2 tablespoons lemon juice

  • 1/4 cup, chopped fresh parsley

  • 1/2 cup, crumbled feta cheese

  • 4 cups, cubed day-old sourdough bread

  • 1 teaspoon garlic powder

  • 1 teaspoon dried thyme

  • 1 teaspoon dried rosemary

  • 16 oz, cooked and diced grilled chicken breast

Instructions
  • 1

    Preheat oven to 375°F (190°C) for the herb croutons.

  • 2

    In a large bowl, toss 4 cups of cubed sourdough bread with 2 tablespoons of olive oil, 1 teaspoon garlic powder, 1 teaspoon dried thyme, 1 teaspoon dried rosemary, and a pinch of salt. Spread on a baking sheet in a single layer.

  • 3

    Bake the croutons for 12-15 minutes, tossing halfway through, until golden brown and crisp. Set aside to cool.

  • 4

    In a large Dutch oven or heavy-bottomed pot, heat 1 tablespoon of olive oil over medium heat. Add 1 diced yellow onion, 3 diced carrots, and 2 diced celery stalks. Cook for 5-7 minutes until vegetables begin to soften.

  • 5

    Add 1 diced red bell pepper, 1 diced zucchini, and 4 minced garlic cloves. Cook for another 3 minutes until fragrant.

  • 6

    Stir in 2 tablespoons of tomato paste and cook for 1 minute, coating the vegetables.

  • 7

    Add 1 1/2 cups of dried green lentils, 28 oz can of diced tomatoes, 6 cups of vegetable broth, 2 bay leaves, 1 teaspoon dried oregano, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/4 teaspoon red pepper flakes, 1 teaspoon salt, and 1/2 teaspoon black pepper.

  • 8

    Bring the soup to a boil, then reduce heat to a simmer. Cover partially and cook for 25-30 minutes, until lentils are tender but not mushy.

  • 9

    While the soup is simmering, cook 16 oz of chicken breast if not already prepared. Season with salt and pepper, grill or bake until internal temperature reaches 165°F, then dice into bite-sized pieces.

  • 10

    Once lentils are tender, remove bay leaves and stir in 4 cups of baby spinach and 2 tablespoons of lemon juice. Cook for 2-3 minutes until spinach is wilted.

  • 11

    Add the diced chicken to the soup and stir to combine. Heat through for 2 minutes.

  • 12

    Taste and adjust seasonings as needed.

  • 13

    Ladle soup into bowls, top with herb croutons, crumbled feta cheese, and chopped fresh parsley.

Nutrition Information (per serving)
429
Calories
32g
Protein
43g
Carbs
14g
Fat

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