Mediterranean Red Lentil Soup

Posted on by looper

Mediterranean Red Lentil Soup

This creamy red lentil soup, prepared Greek-style, will surprise your taste buds in the best way possible!
Print Recipe
Prep Time 10 minutes
Cook Time 23 minutes
Course Soup
Cuisine Mediterranean
Servings 6
Calories 329 kcal

Ingredients
  

  • 3 tbsp Extra virgin olive oil
  • 1 ea onion large, chopped
  • 3 ea garlic cloves minced
  • 2 ea carrots chopped
  • 3 tsp oregano dry
  • 1 1/2 tsp cumin
  • 1 tsp rosemary
  • 1/2 tsp red pepper flakes
  • 2 ea bay leaves dry
  • 1 cup crushed tomatoes from a can
  • 7 cups vegetable broth low-sodium
  • 2 cups red lentils rinsed and drained
  • Kosher salt
  • 1 tbsp lemon zest
  • 3 tbsp lemon juice
  • 2 tbsp parsley fresh
  • Crumbled feta cheese to serve optional

Instructions
 

  • Heat 3 tbsp extra virgin olive oil until shimmering but not smoking. Add onions, carrots and garlic. Cook 3 to 4 minutes, stirring regularly. Add spices and bay leaves. Cook for a few seconds till fragrant, keep stirring so spices don’t burn.
  • Add crushed tomatoes, broth, lentils. Season with kosher salt. Bring to a boil, then lower heat to simmer for 15 to 20 minutes, until lentils are fully cooked.
  • Remove from heat. If you have the time, let soup cool a bit before using an immersion blender to puree. Pulse a few times till you reach the creamy consistency you are looking for.
  • Return soup to heat, and stir to warm through. Add lemon zest, lemon juice, and fresh parsley.
  • Transfer soup to serving bowls and top with extra virgin olive oil. If you like, top each bowl with a generous sprinkle of feta cheese. Serve with your favorite crusty bread!

Notes

Tips: Be sure the lentils are fully cooked before blending. To achieve creamy consistency, don’t skip blending the soup. 

Nutrition

Calories: 329kcalCarbohydrates: 49gProtein: 17gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 1161mgPotassium: 791mgFiber: 20gSugar: 6gVitamin A: 940IUVitamin C: 17mgCalcium: 98mgIron: 6mg
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