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–+ servings
Hearty Mediterranean Lentil Soup – vegetarian recipe
Stav Kogan

Hearty Mediterranean Lentil Soup

A simple, one-pot Mediterranean Lentil Soup that's hearty, nourishing, and packed with plant-based protein. Flavored with basil, oregano, and a secret touch of molasses and balsamic vinegar.
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Servings: 6 cup
Calories: 164
Ingredients Method Nutrition

Ingredients
  

  • 1 tablespoon (15 mL / 0.5 fl oz) coconut or olive oil
  • 1/2 onion, chopped
  • 2 large cloves garlic, minced
  • 5 cups (1200 ml) (1.25 L) water
  • 2 cups (500 mL) chopped fresh or canned tomatoes
  • 1 cup (250 mL) dried lentils, picked over and rinsed
  • 2 teaspoons (10 mL / 0.3 fl oz) dried basil or 2 tablespoons / 30 mL (1 fl oz) fresh
  • 1 teaspoon (5 mL / 0.2 fl oz) dried oregano or 1 tablespoon / 15 mL (0.5 fl oz) fresh
  • 2 bay leaves
  • 1 tablespoon (15 mL / 0.5 fl oz) blackstrap molasses or brown sugar
  • 1 tablespoon (15 mL / 0.5 fl oz) balsamic vinegar
  • 1 teaspoon (5 mL / 0.2 fl oz) salt
  • Pinch of black pepper
  • For a creamier texture, use an immersion blender to partially blend about one-third of the soup directly in the pot before serving.
  • This soup tastes even better the next day as the flavors meld. Store leftovers in an airtight container in the fridge for up to 5 days.
  • Boost the veggies by adding 1 cup (240 ml) of chopped carrots, celery, or spinach during the last 15 minutes of simmering.

Method
 

  1. Heat the oil in a large pot or Dutch oven over medium heat.
  2. Add the chopped onion and cook for 3 to 5 minutes, until it becomes soft and translucent.
  3. Stir in the minced garlic and cook for another 2 minutes until fragrant, being careful not to let it burn.
  4. Pour in the water, tomatoes, rinsed lentils, basil, oregano, and bay leaves.
  5. Stir everything together and bring the soup to a boil.
  6. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 1 hour, or until the lentils are tender.
  7. Remove and discard the bay leaves.
  8. Stir in the molasses, balsamic vinegar, salt, and pepper.
  9. Taste and adjust the seasoning as needed before serving hot.

Nutrition

Calories: 164kcalCarbohydrates: 26gProtein: 10gFat: 3g

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