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Greek lentil soup
Delicious and hearty Greek lentil soup with fresh, simple ingredients.
Prep Time
10 mins
Cook Time
10 mins
Servings: 8
Calories: 263 kcal
Course:
Soup
Cuisine:
Greek
Ingredients
- 1 16 oz green lentils
- 1 red onion diced
- 3 garlic cloves smashed
- 2 carrots cut in 1/4 inch pieces
- 2 stalks celery cut in 1/4 inch pieces
- 32 oz vegetable stock
- 28 oz tomatoes smashed with a spoon or your hands
- 1 /4 cup extra virgin olive oil
- 2 bay leaves
- freshly ground pepper
- salt
For serving
- chili pepper flakes optional
- red wine vinegar optional
- extra virgin olive oil optional
- fresh herbs leaves, thyme oregano or sage optional
Instructions
- Rinse the lentils and drain well.
- In a large pot heat the olive oil over medium heat. Add the diced onion and the garlic. Sauté for 1-2 min.
- Add the carrots and celery and sauté for 3-5 minutes.
- Stir and add the lentils, smashed tomatoes (you can also smash the tomatoes with your spoon after you add them in) and vegetable stock. Bring to a boil for 1-2 min.
- Lower the heat to the minimum. Cover the pot and simmer for 60-90 minutes. Cooking time depends on the kind of lentils you are using. I am using green lentils that require longer cooking. Check lentils often until they have the desired texture. Adjust liquids too, you might need to add a little water or stock to achieve your desired soup consistency).
- Add salt and freshly ground pepper to taste.
- Serve lentils in bowls with a slight sprinkle of red hot chili pepper flakes, a 1 tbsp olive, a tbs of red wine vinegar (optional) and warm crusty bread on the side.
Cup of Yum
Notes
- I use authentic San Marzano D.O.P. tomatoes; I love the sweet taste and velvety texture.
- brown lentils. Just adjust the cooking time.
- I use authentic San Marzano D.O.P. tomatoes; I love the sweet taste and velvety texture.
- Instead of green lentils, you can use brown lentils. Just adjust the cooking time. Brown lentils need approximately 35-45 minutes to cook.
Nutrition Information
Calories
263kcal
(13%)
Carbohydrates
43g
(14%)
Protein
16g
(32%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Sodium
481mg
(20%)
Potassium
876mg
(25%)
Fiber
19g
(76%)
Sugar
6g
(12%)
Vitamin A
3683IU
(74%)
Vitamin C
19mg
(21%)
Calcium
56mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 263
% Daily Value*
| Calories | 263kcal | 13% |
| Carbohydrates | 43g | 14% |
| Protein | 16g | 32% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 481mg | 20% |
| Potassium | 876mg | 19% |
| Fiber | 19g | 76% |
| Sugar | 6g | 12% |
| Vitamin A | 3683IU | 74% |
| Vitamin C | 19mg | 21% |
| Calcium | 56mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.