Greek Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
94%
Greek Lentil Soup
80 min.
4
366kcal

Suggestions

Ingredients

  •  bay leaves 
  • ounces brown lentils 
  • large carrots chopped
  • pinch rosemary dried crushed
  • tablespoon garlic minced
  • servings salt and ground pepper black to taste
  • 0.3 cup olive oil 
  • teaspoon olive oil to taste
  •  onion minced
  •  onions minced
  • pinch oregano dried
  • teaspoon red wine vinegar to taste
  • servings salt and pepper to taste
  • tablespoon tomato paste 
  • quart water 

Equipment

  • sauce pan
  • sieve

Directions

  1. Place lentils in a large saucepan; cover with 1 inch of water.
  2. Place over medium-high heat and bring to a boil; cook for 10 minutes, then drain lentils into a strainer.
  3. Dry saucepan, pour in 1/4 cup olive oil, and place over medium heat.
  4. Add garlic, onion, and carrot; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  5. Pour in lentils, 1 quart water, oregano, rosemary, and bay leaves. Bring to a boil. Reduce heat to medium-low, cover, and simmer for 10 minutes.
  6. Stir in tomato paste and season to taste with salt and pepper. Cover and simmer until the lentils have softened, 30 to 40 minutes, stirring occasionally.
  7. Add additional water if the soup becomes too thick.
  8. Drizzle with 1 teaspoon olive oil and red wine vinegar to taste.

Nutrition Facts

Calories366kcal
Protein16.96%
Fat37.06%
Carbs45.98%

Properties

Glycemic Index
76.86
Glycemic Load
6.33
Inflammation Score
-10
Nutrition Score
23.45086953951%

Flavonoids

Catechin
0.2mg
Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
2.76mg
Kaempferol
0.41mg
Myricetin
0.06mg
Quercetin
11.24mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:365.51kcal
18.28%
Fat:15.27g
23.5%
Saturated Fat:2.15g
13.41%
Carbohydrates:42.63g
14.21%
Net Carbohydrates:23.53g
8.56%
Sugar:4.85g
5.38%
Cholesterol:0mg
0%
Sodium:256.13mg
11.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.73g
31.46%
Fiber:19.09g
76.38%
Folate:286.93µg
71.73%
Vitamin A:3103.36IU
62.07%
Manganese:0.92mg
46.01%
Vitamin B1:0.54mg
36%
Phosphorus:284.87mg
28.49%
Iron:4.8mg
26.67%
Vitamin B6:0.44mg
21.81%
Potassium:732.92mg
20.94%
Magnesium:82.28mg
20.57%
Zinc:2.93mg
19.54%
Copper:0.39mg
19.28%
Vitamin E:2.67mg
17.83%
Vitamin K:14.97µg
14.26%
Vitamin B5:1.35mg
13.49%
Vitamin C:9.31mg
11.28%
Vitamin B3:1.86mg
9.3%
Vitamin B2:0.15mg
9.11%
Selenium:5.51µg
7.88%
Calcium:67.3mg
6.73%
Source:Allrecipes