Mediterranean Lentil Soup
User Reviews
5.0
15 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
50 mins
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Servings
4 people
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Calories
313 kcal
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Cuisine
Mediterranean, Greek, Turkish
Mediterranean Lentil Soup
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Mediterranean Lentil Soup is a healthy, simple yet incredibly flavorsome dish made with green lentils, onions, carrots, and celery cooked in a tomato-based broth.
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Ingredients
- 200 g green lentil
- 2 tablespoon extra virgin olive oil
- 1 medium onion (finely chopped)
- 1 small carrot (finely diced)
- 1 tick celery (finely diced)
- 1 clove garlic (finely chopped)
- 1 tablespoon tomato paste
- 1 teaspoon salt
- 1 teaspoon cumin
- ½ teaspoon freshly ground black pepper
- 2 bay leaves
- 1 ¼ l vegetable stock, chicken stock, or beef stock
- 50 g eriste, ditalini or orzo pasta
- ¼ cup lemon juice
- chopped parsley (to garnish)
Instructions
- Heat a large heavy-based pan or a Dutch oven on medium heat.
- Add the olive oil and sauté the onions along with the garlic until soft and translucent.
- Add the celery and carrots, and sauté them for a few minutes until they are slightly softened.
- Stir in the tomato paste, cumin, salt, and freshly ground black pepper, and sauté for 30 seconds.
- Pour in the stock, add the lentils along with the bay leaves and bring the mixture to a boil.
- Lower the heat and gently simmer the soup for 30 minutes, until the lentils are softened.
- Add the pasta and cook for another 10 minutes, or until the pasta is cooked.
- Remove the pan from the heat and add the lemon juice.
- Garnish with a generous amount of chopped parsley before serving.
Equipments used:
Notes
- If using store-bought stock for your Mediterranean Lentil Soup, check the seasoning before adding salt to it.
- Sautéing the spices for 30 seconds brings out their flavors. Stir continuously while sautéing to avoid them burning.
- The cooking time of lentils can vary. If they are very fresh, they will cook more quickly. Older ones will take a bit longer to become tender.
- This recipe will give you a thick soup consistency. You can adjust the thickness by playing with the quantity of stock added during the cooking process.
- The sharpness of the lemon will elevate the flavor and bring some brightness to this warm and comforting soup. Don't skip this step!
- Remember to remove the bay leaves before serving your delicious lentil soup.
Nutrition Information
Show Details
Calories
313kcal
(16%)
Carbohydrates
46g
(15%)
Protein
15g
(30%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
637mg
(27%)
Potassium
684mg
(20%)
Fiber
17g
(68%)
Sugar
4g
(8%)
Vitamin A
2227IU
(45%)
Vitamin C
12mg
(13%)
Calcium
55mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 313 kcal
% Daily Value*
| Calories | 313kcal | 16% |
| Carbohydrates | 46g | 15% |
| Protein | 15g | 30% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 637mg | 27% |
| Potassium | 684mg | 15% |
| Fiber | 17g | 68% |
| Sugar | 4g | 8% |
| Vitamin A | 2227IU | 45% |
| Vitamin C | 12mg | 13% |
| Calcium | 55mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
15 reviews
Excellent
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