Greek Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Greek Lentil Soup
80 min.
4
235kcal

Suggestions

Ingredients

  •  bay leaves 
  • ounces brown lentils 
  • large carrots chopped
  • pinch rosemary dried crushed
  • tablespoon garlic minced
  • teaspoon olive oil to taste
  •  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

Calories235kcal
Protein25.98%
Fat6.61%
Carbs67.41%

Properties

Glycemic Index
62.11
Glycemic Load
5.76
Inflammation Score
-10
Nutrition Score
21.798260854638%

Flavonoids

Catechin
0.2mg
Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.05mg
Quercetin
5.66mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:234.92kcal
11.75%
Fat:1.74g
2.68%
Saturated Fat:0.27g
1.68%
Carbohydrates:39.99g
13.33%
Net Carbohydrates:21.39g
7.78%
Sugar:3.68g
4.09%
Cholesterol:0mg
0%
Sodium:254.74mg
11.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.42g
30.83%
Fiber:18.6g
74.4%
Folate:281.69µg
70.42%
Vitamin A:3102.26IU
62.05%
Manganese:0.87mg
43.6%
Vitamin B1:0.53mg
35.15%
Phosphorus:276.74mg
27.67%
Iron:4.66mg
25.87%
Vitamin B6:0.4mg
20.15%
Magnesium:79.36mg
19.84%
Potassium:691.31mg
19.75%
Zinc:2.88mg
19.22%
Copper:0.37mg
18.68%
Vitamin B5:1.31mg
13.14%
Vitamin B3:1.83mg
9.14%
Vitamin C:7.27mg
8.82%
Vitamin B2:0.15mg
8.66%
Selenium:5.37µg
7.67%
Vitamin K:6.57µg
6.26%
Calcium:60.4mg
6.04%
Vitamin E:0.72mg
4.83%
Source:Allrecipes