Mediterranean Lentil Soup

13 75 304
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 6
Mediterranean Lentil Soup
Health Highlights


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.



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

Nutrition Facts

Per Portion

Calories 304
Calories from fat 90
Calories from saturated fat 12.7
Total Fat 10.0 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 6.7 g
Cholesterol 0
Sodium 437 mg
Potassium 734 mg
Total Carbohydrate 44 g
Dietary Fiber 8.3 g
Sugars 5.5 g
Protein 13.6 g

Dietary servings

Per Portion

Meat Alternative 0.9
Vegetables 3.4

Energy sources


Meal Type(s)