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Lentil Soup (Greek)
A simple Greek soup made with lentils, tomatoes, garlic, and basil. It's earthy and filling, with the tomatoes giving it a gentle acidity. This is everyday home cooking, good for a weeknight dinner or a light lunch. #greek #lentils #soup #vegetarian #weeknight #healthy
50
min total
(Prep:
10
| Cook: 40)
4
servings
1
Lentils, raw
100.0 gram
Olive oil
30.0 gram
Onions, raw
1.0 medium (2-1/2" dia)
Garlic, raw
3.0 clove
Basil, fresh
15.0 gram
Tomatoes, canned, red, ripe, diced
400.0 gram
Soup, vegetable broth, ready to serve
1.75 cup
Salt, table
5.0 gram
Spices, pepper, black
0.25 tsp, ground
Cheese, feta
100.0 gram
Διατροφικά Στοιχεία
Ενέργεια
1040.6 kilocalorie
Πρωτεΐνη
45.4 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
0.7 gram
Heptadecenoic acid (C17:1)
0.0 gram
Oleic acid (C18:1, Omega-9)
24.3 gram
Gondoic acid (C20:1, Omega-9)
0.1 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Linoleic acid (C18:2, Omega-6)
0.0 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.0 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Eicosatrienoic acid (ETE) (C20:3, Omega-3)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Adrenic acid (DTA) (C22:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Capric acid (C10:0)
1.8 gram
Lauric acid (C12:0)
1.1 gram
Tridecylic acid (C13:0)
0.0 gram
Myristic acid (C14:0)
2.6 gram
Pentadecylic acid (C15:0)
0.0 gram
Palmitic acid (C16:0)
8.6 gram
Margaric acid (C17:0)
0.0 gram
Stearic acid (C18:0)
2.2 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.7 gram
Caproic acid (C6:0)
0.5 gram
Caprylic acid (C8:0)
0.5 gram
Palmitelaidic acid (C16:1)
0.0 gram
Linolelaidic acid (C18:2)
0.0 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Φυτικές ίνες
13.1 gram
Άμυλο
49.9 gram
Λακτόζη
0.0 gram
Μαλτόζη
0.3 gram
Σακχαρόζη
4.0 gram
Φρουκτόζη
7.8 gram
Γαλακτόζη
0.0 gram
Γλυκόζη
8.7 gram
Καροτένιο, άλφα
247.6 microgram
Καροτένιο, βήτα
929.6 microgram
Χολίνη
123.6 milligram
Φυλλικό οξύ (Βιταμίνη B9)
1627.4 microgram
Ρετινόλη
125.0 microgram
Βιταμίνη A
2392.8 microgram
Βιταμίνη B1 (Θειαμίνη)
1.2 milligram
Βιταμίνη B12
1.7 microgram
Βιταμίνη B2 (Ριβοφλαβίνη)
1.2 milligram
Βιταμίνη B3 (Νιασίνη)
4.3 milligram
Βιταμίνη B5 (Παντοθενικό οξύ)
3.6 milligram
Βιταμίνη B6
1.3 milligram
Βιταμίνη C
19.7 milligram
Βιταμίνη D
16.8 International Unit
Βιταμίνη E
7.1 milligram
Βιταμίνη K
81.1 microgram
Βιταμίνες και άλλα συστατικά
0.0 gram
Ασβέστιο
731.8 milligram
Χαλκός
1.2 milligram
Σίδηρος
10.8 milligram
Μαγνήσιο
133.0 milligram
Μαγγάνιο
2.3 milligram
Φώσφορος
756.6 milligram
Κάλιο
1853.8 milligram
Σελήνιο
17.0 microgram
Νάτριο
4737.0 milligram
Ψευδάργυρος
7.2 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
3.7 gram
Αιθυλική αλκοόλη
0.0 gram
Αμινοξέα
0.0 gram
Αργινίνη
2.6 gram
Τέφρα
19.4 gram
Ασπαρτικό οξύ
3.7 gram
Βεταΐνη
0.2 milligram
Καφεΐνη
0.0 milligram
Χοληστερόλη
89.0 milligram
Κρυπτοξανθίνη, βήτα
7.0 microgram
Κυστίνη
0.4 gram
Φθόριο
1.5 microgram
Φολικό οξύ
0.0 microgram
Γλουταμικό οξύ
6.6 gram
Γλυκίνη
1.2 gram
Ιστιδίνη
1.1 gram
Υδροξυπρολίνη
0.0 gram
Ισολευκίνη
1.9 gram
Λευκίνη
3.3 gram
Λιπίδια
0.0 gram
Λουτεΐνη + Ζεαξανθίνη
859.8 microgram
Λυκοπένιο
27.2 microgram
Λυσίνη
3.0 gram
Μεθειονίνη
0.6 gram
Άζωτο
0.6 gram
Oleic Acid (Omega-9)
0.0 gram
Φυτοστερόλες
17.0 milligram
Προλίνη
2.5 gram
Βασικά συστατικά
0.0 gram
Σερίνη
2.4 gram
Θεοβρωμίνη
0.0 milligram
Θρεονίνη
1.6 gram
Τοκοφερόλη, βήτα
0.0 milligram
Τοκοφερόλη, δέλτα
0.0 milligram
Τοκοφερόλη, γάμμα
4.3 milligram
Τοκοτριενόλη, άλφα
0.0 milligram
Τοκοτριενόλη, βήτα
0.0 milligram
Τοκοτριενόλη, δέλτα
0.0 milligram
Τοκοτριενόλη, γάμμα
0.0 milligram
Τρυπτοφάνη
0.4 gram
Τυροσίνη
1.4 gram
Βαλίνη
2.4 gram
Νερό
938.1 gram
0
Place the lentils in a large saucepan and cover with cold water by about 2 inches. Bring to a medium simmer and cook for around 20 minutes, until a lentil crushed between your fingers feels creamy rather than chalky. Season with salt and pepper, then drain and set aside.
1
In a separate large saucepan, heat the olive oil over medium heat. Add the finely chopped onion and cook, stirring occasionally, for 5-7 minutes, until the onion is soft and starting to turn golden at the edges.
2
Add the minced garlic and basil stalks to the pan and stir for about 1 minute, until the garlic smells fragrant but has not browned. Add the canned chopped tomatoes and stir everything together.
3
Add the cooked lentils and stock to the tomato mixture and stir to combine. Let the soup simmer over medium-low heat for 5 minutes, until the broth has deepened slightly in colour and the flavours have come together.
4
Taste and adjust the seasoning with salt and pepper. Ladle into bowls and finish each portion with a few basil leaves, a little grated pecorino if using, and a drizzle of olive oil.
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