Mediterranean Lentil Soup

Mediterranean Lentil Soup

Health Rating
Prep Cook Ready in Servings
15 min 1 h 1 h 15 min 6


1 medium Carrots (chopped)
1/4 tsp Cayenne pepper (to taste)
3 medium stalk(s) Celery (chopped)
1/4 cup Extra virgin olive oil
1 clove(s) Garlic
1 1/2 cup Lentils, raw
1 potato Potato (peeled, chopped)
1 large Red onion (peeled, chopped)
3 medium Tomato (no skin)
1 tbsp Rosemary, fresh (fresh leaves)
4 tsp Sage, ground (4-5 fresh leaves)
1 tsp Salt (or to taste)
1 medium potato Sweet potato (peeled, chopped)


Soak dry lentils in water - approximately 2 hours. Alternatively, use canned lentils.

Meanwhile, cut onions, celery stalks, tomatoes, peeled potatoes and carrots into large chunks.

Place onions, celery stalks, tomatoes, and carrots in a food processor with rosemary leaves. Pulse for a few seconds (add a little water if necessary to improve mixing). Add into a pot vegetable mixture, potato chunks and previously soaked lentils. Add excess water (2 inch or 4-5cm) and remaining ingredients.

Cook covered at low temperature until potatoes are soft. Remove potatoes, mash them and place back into the pot. Cook on low heat for another hour. Stir a few times while cooking.

Serve hot.

Nutrition Facts

Per Portion

Calories 319
Calories from fat 89
Calories from saturated fat 12.7
Total Fat 9.8 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 6.7 g
Cholesterol 0
Sodium 439 mg
Potassium 887 mg
Total Carbohydrate 43 g
Dietary Fiber 8.0 g
Sugars 5.6 g
Protein 14.3 g

Dietary servings

Per Portion

Meat Alternative 0.9
Vegetables 3.4

Energy sources

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada