I’m posting this on September 1st, which means it’s almost my favorite time of year: soup season! To celebrate, I’m launching Souptember. Every recipe this month will be a cozy, comforting, hygge-inducing, brain-boosting soup. I’m kicking off Souptember with my favorite soup… well, it might be tied with the recipe I’m sharing next week (so stay tuned). The inaugural Souptember recipe is Mediterranean Lentil Soup with Kale and Za’atar.

This dish is so flavorful and balanced. The carrots lend a hint of sweetness. The lentils are earthy. The za’atar is pleasantly tart, floral, and savory. Crushed red pepper brings the heat. The lemon offers citrus, yogurt adds creaminess, and dill tops it all off with a hit of cool herbal freshness.

In addition to being packed with flavor, Mediterranean Lentil Soup with Kale and Za’atar is loaded with brain-health benefits:

• Lentils are legumes, one of the essential foods of the MIND Diet. High in protein, fiber, and polyphenols, lentils have antioxidant, anti-inflammatory, and neuroprotective properties.
• Kale is a dark leafy green, another keystone of the MIND Diet. Leafy greens contain lots of brain-heathy nutrients, but let’s look at one in particular, called lutein. Higher levels of lutein are associated with sharper cognitive functioning. Our bodies cannot make lutein, we have to get it from our food, and kale is a great source.
• Za’atar is a delicious Mediterranean spice mix that contains sumac, which is actually a savory berry. The MIND Diet recommends eating berries for their flavonoids and antioxidant effects; savory berries like sumac are no different.
• Yogurt contains probiotics, which may help improve cognitive function. For a deep dive on how gut health, brain health, and Alzheimer’s Disease may be connected, read this great article.

I hope you enjoy Mediterranean Lentil Soup with Kale and Za’atar as much as I do. The toppings are key to adding flavor and balance, so don’t skip out on the garnishes. Serve with a side of sourdough or crusty whole-grain bread if desired. Have a happy and cozy Souptember!

Mediterranean Lentil Soup with Kale and Za’atar

In addition to being packed with balanced flavors, Mediterranean Lentil Soup with Kale and Za’atar is loaded with brain-health benefits.

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Total Time 1 hour hr

Course Main Course, Soup

Cuisine Mediterranean

Servings 6

Notes

You can use a couple of handfuls of pre-chopped kale to save time if desired.

Ingredients

  

Ingredients

• 2 tablespoons Extra virgin olive oil plus more for drizzling
• 1 onion chopped
• 3 carrots peeled and chopped
• 6 cloves garlic diced or pressed
• 1 tablespoon za’atar plus more for garnish
• 1/8 teaspoon crushed red pepper plus more for garnish
• 6 cups lower-sodium vegetable broth
• 1 14.5 ounce can diced tomatoes
• 1 1/2 cups red lentils rinsed
• 1 1/2 teaspoons kosher salt
• 1 bunch kale stems removed and chopped small
• 1 lemon zested and juiced
• 1 cup non- or low-fat plain yogurt
• 1/4 cup fresh dill chopped

Instructions

 

Instructions

• Heat extra virgin olive oil in a large pot over medium. Add onion and carrots. Cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic, za’atar, and crushed red pepper; stir until fragrant, about 30 seconds.
• Add broth, tomatoes, lentils, and salt. Turn heat to high and bring to a simmer; reduce heat to medium-low, stir, and cover. Simmer until lentils and carrots have softened, about 15 minutes, stirring occasionally. Stir in kale and let cook until just wilted and warmed through, about 2 minutes.
• Remove from heat and stir in lemon zest and juice. Taste and add salt if needed. Add soup to serving bowls. Top soup with yogurt, drizzle with olive oil, then sprinkle with dill and more za’atar and crushed red pepper to taste.