Membership Required

Greek Lentil Soup


Greek Lentil Soup

Serves: 4

Category: Soups and Stews
Author: www.DrFuhrman.com
Tags: Quick and Easy

Average Rating: 
Rated by: 12 members

Rate it: 
(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Greek Lentil Soup or Fakes Soupa, is a staple in Greek kitchens. It is traditionally finished with a splash of vinegar.

Print Add Add To My Grocery List

Ingredients:

1 medium onion, minced
2 large carrots, chopped
1 tablespoon minced garlic
1 cup dry lentils
4 cups no-salt added or low sodium vegetable broth
1/4 teapoon dried oregano
pinch crushed rosemary
2 bay leaves
1 tablespoon tomato paste (see note)
1 1/2 cups diced tomatoes
2 cups baby spinach or baby kale
2 tablespoons Dr. Fuhrman's Black Fig Vinegar or red wine vinegar

Instructions:

Heat 2-3 tablespoons water in a large pot and water saute onions and carrots until just tender. Add garlic and saute for 1 more minute, adding additional water as needed to prevent burning.

Add lentils, broth, oregano, rosemary and bay leaves. Bring to a boil, reduce heat to medium-low, cover and simmer for 10 minutes.

Stir in tomato paste and tomatoes. Cover and simmer until the lentils have softened, 30 to 40 minutes. Add water if needed to adjust consistency.

Add spinach and heat until wilted. Serve with a drizzle of vinegar.

Note: To avoid risk of BPA exposure, look for tomato paste packaged in glass jars.

Calories 272; Protein 20 g; Carbohydrates 46 g; Total Fat 2.5 g; Saturated Fat 0.6 g; Cholesterol 0 mg; Sodium 122 mg; Fiber 18 g; Beta-Carotene 6425 ug; Vitamin C 58 mg; Calcium 118 mg; Iron 5.5 mg; Folate 263 ug; Magnesium 90 mg; Zinc 3 mg; Selenium 5 ug

Comments (6):

 View

saas18

12/14/2013 07:39 PM

Rated this recipe:

This soup was delicious. I added celery and omitted the rosemary. Next time I will double the recipe.

Slim147

10/11/2014 09:58 AM

Rated this recipe:

We loved it. Added 1/4 teaspoon cumin and since I had a zucchini, added it too. Used regular kale. I find that baby spinach overcooks with the heat, so I use kale, take the soup off the fire and it will cook to bright green in about 5 minutes. When I reheat the soup, I will put baby spinach in the bottom of the bowl and it cooks just right, bright green.

pippen

02/09/2016 08:53 PM

Rated this recipe:

I didn't have the vinegar, but I didn't feel like it needed it. Good flavor. I used red lentils which made a beautiful red and green color that looked like pizza. I also pureed it for me since I have a cranky colon, and it still tasted great that way. I also didn't use the bay leaf, and I didn't have rosemary. I used 2 cups homemade broth and 2 cups water.

CarolynRH

04/23/2016 06:46 PM

Rated this recipe:

Tried this today before work, and it is very good! I love the comments because I always get such great ideas before trying a new recipe, and on this one I took the suggestion of saas18 who added celery, although I didn't omit anything. Loved the celery in it, and might omit the rosemary next time but that's just a personal preference. I found myself out of garlic (running to store IMMEDIATELY after work!) so used garlic powder. Super easy to make and yummy - I like the drizzle of red wine vinegar at serving, but it changes the taste into a whole new soup so try it without then a little with and go for your preference. This one is a keeper!

Fulfie

07/26/2018 09:43 PM

Rated this recipe:

Even the lentil non-lover liked it! 3.5 stars

Mwstudy54

05/17/2019 08:35 PM

Rated this recipe:

This is a very flavorful recipe, I added some chopped up eggplant and a little marinara.  This is great for dinner and a very filling lunch meal.