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Greek Lentil Soup

Greek Lentil Soup

This Greek Lentil Soup is a nourishing, plant-based medley of lentils, vegetables, and herbs, finished with a zesty touch of red wine vinegar. Emphasizing whole-food ingredients and the heart-healthy benefits of the Mediterranean diet, this soup is both comforting and nutritious.

55 min4 servingsmediterraneansoup
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories335
% Daily Value*
Total Fat 8g10%
Saturated Fat 1g7%
Trans Fat 0g
Cholesterol 0mg
Sodium 582mg25%
Total Carbohydrate 49g18%
Dietary Fiber 11g41%
Total Sugars 4g
Protein 15g30%
Calcium 250mg19%
Iron 6.4mg36%
Potassium 1475mg31%
Vitamin A 254mcg28%
Vitamin C 3.2mg4%
Vitamin E 1.6mg10%
Vitamin K 2mcg2%
Magnesium 175mg42%
Zinc 3.6mg33%

Estimated nutrition — not all ingredients could be calculated.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 1 cup brown lentils
  • 2 medium carrot
  • 2 medium celery
  • 2 medium garlic
  • 1 large onion
  • 2 tablespoons olive oil
  • 1 cup tomatoes
  • 2 cups spinach
  • 2 tablespoons red wine vinegar
  • 4 cups vegetable broth
  • 1 leaf bay leaves
  • 1 teaspoon thyme
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper

Instructions

  1. 1Rinse the lentils thoroughly under cold water.
  2. 2Dice the carrots, celery, and onion. Mince the garlic.
  3. 3In a large pot, heat the olive oil over medium heat. Add the onions, carrots, and celery. Cook until the vegetables are soft, about 5 minutes.
  4. 4Add the minced garlic to the pot and cook for another minute, until fragrant.
  5. 5Add the rinsed lentils, diced tomatoes, vegetable broth, bay leaf, and thyme to the pot. Bring to a boil.
  6. 6Reduce the heat to low, cover, and simmer for 35 minutes, or until the lentils are tender.
  7. 7Stir in the spinach and cook until it's wilted, about 2 minutes.
  8. 8Remove the bay leaf. Season the soup with salt and pepper to taste.
  9. 9Stir in the red wine vinegar just before serving.
  10. 10Serve hot, drizzled with a bit more extra-virgin olive oil if desired.

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