Healthy Greek Lentil Soup

15 75 217
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 5 min 10
Healthy Greek Lentil Soup
Health Rating

Ingredients


2 tbsp Extra virgin olive oil
2 medium stalk(s) Celery (diced)
4 large Carrots (sliced)
1 large Yellow onion (chopped)
4 clove(s) Garlic
1 tbsp Oregano, dried
2 tsp, ground Basil, dried (or Italian seasoning)
2 cup Lentils, raw (rinsed and drained)
1 can(24oz) Crushed tomatoes canned
1 can(s) (13oz) Diced tomatoes, canned (undrained)
908 gm Vegetable stock/broth, low sodium (or chicken broth)
4 cup Water
2 cup Spinach (to taste)
1 1/2 tbsp Lemon juice
1 pinch Salt and pepper (to taste)

Instructions


  1. Heat oil in large soup pot over medium heat. Add celery, carrots and onions and cook until onions are tender.
  2. Stir in garlic, oregano, and basil and cook for 2 more minutes.
  3. Pour in lentils, crushed and diced tomatoes, broth and water. Stir and bring to a boil.
  4. Reduce heat and simmer for at least 1 hour.
  5. Add salt and pepper, to taste.
  6. Stir in spinach and lemon juice and let spinach leaves wilt before serving.

Notes:

Nutritional Highlights

  • Lentils are an important source of plant-based protein and are high in fiber which promotes healthy bowel regularity 

Nutrition Facts

Per Portion

Calories 217
Calories from fat 32
Calories from saturated fat 12.8
Total Fat 3.6 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.2 g
Cholesterol 0
Sodium 239 mg
Potassium 869 mg
Total Carbohydrate 38 g
Dietary Fiber 8.0 g
Sugars 3.8 g
Protein 12.5 g

Dietary servings

Per Portion


Meat Alternative 0.7
Vegetables 2.9

Energy sources


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