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


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

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

3. 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.

4. 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




are a great source of plant-based protein and are also very high in fiber!

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