Lentil Soup with Olive Oil Recipe

Lentil soup is one of the most deeply rooted recipes in Mediterranean cuisine. But what elevates it from ordinary is usually the finishing touch: a drizzle of early harvest olive oil just before serving.

This recipe is based on the findings of PREDIMED (Prevención con Dieta Mediterránea), one of the world's most comprehensive nutrition studies examining the health effects of the Mediterranean diet.

Why Olive Oil + Lentils?

The PREDIMED study, published in the New England Journal of Medicine in 2013, showed that a Mediterranean diet rich in extra virgin olive oil reduces the risk of cardiovascular disease by 30%. Lentils are a legume rich in plant protein and soluble fiber — together they create a meal that is both satisfying and nutritionally dense.

Adding olive oil after cooking also ensures that phenolic compounds are preserved without heat exposure — which is why adding it at the moment of serving is the right choice for both flavor and nutritional value.

Ingredients (serves 4)

• 1½ cups red lentils
• 1 medium onion, finely chopped
• 2 cloves garlic
• 1 medium carrot, grated
• 1 teaspoon cumin
• 1 teaspoon sweet paprika
• 5 cups vegetable stock or water
• Salt, black pepper
• To serve: early harvest cold-pressed extra virgin olive oil, lemon, fresh thyme

Instructions

1. Heat 2 tablespoons of olive oil in a pot over medium heat, sauté onion and garlic for 5 minutes.
2. Add carrot, cumin, and paprika, stir for 2 more minutes.
3. Add rinsed lentils and vegetable stock. Once boiling, reduce heat and cook for 20–25 minutes.
4. Blend until smooth (or leave semi-chunky — depending on texture preference).
5. Season with salt and black pepper.
6. Ladle into bowls and at the moment of serving, drizzle generously with early harvest olive oil, squeeze lemon, add fresh thyme.

Professional Touch

Drizzling a swirl of olive oil lightly sizzled with red pepper flakes over the soup provides restaurant-quality presentation both visually and in flavor. Serve with fresh lemon and country bread on the side.

Sources

• Estruch R. et al. — "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet", New England Journal of Medicine, 2013
• PREDIMED Study Group — predimed.es
• Harvard T.H. Chan School of Public Health — The Nutrition Source: Lentils