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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
Nutrition Facts
Energy
1040.6 kilocalorie
Protein
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
Dietary Fiber
13.1 gram
Starch
49.9 gram
Lactose
0.0 gram
Maltose
0.3 gram
Sucrose
4.0 gram
Fructose
7.8 gram
Galactose
0.0 gram
Glucose
8.7 gram
Carotene, Alpha
247.6 microgram
Carotene, Beta
929.6 microgram
Choline
123.6 milligram
Folate (Vitamin B9)
1627.4 microgram
Retinol
125.0 microgram
Vitamin A
2392.8 microgram
Vitamin B1 (Thiamin)
1.2 milligram
Vitamin B12
1.7 microgram
Vitamin B2 (Riboflavin)
1.2 milligram
Vitamin B3 (Niacin)
4.3 milligram
Vitamin B5 (Pantothenic Acid)
3.6 milligram
Vitamin B6
1.3 milligram
Vitamin C
19.7 milligram
Vitamin D
16.8 International Unit
Vitamin E
7.1 milligram
Vitamin K
81.1 microgram
Vitamins And Other Components
0.0 gram
Calcium
731.8 milligram
Copper
1.2 milligram
Iron
10.8 milligram
Magnesium
133.0 milligram
Manganese
2.3 milligram
Phosphorus
756.6 milligram
Potassium
1853.8 milligram
Selenium
17.0 microgram
Sodium
4737.0 milligram
Zinc
7.2 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
3.7 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
2.6 gram
Ash
19.4 gram
Aspartic Acid
3.7 gram
Betaine
0.2 milligram
Caffeine
0.0 milligram
Cholesterol
89.0 milligram
Cryptoxanthin, Beta
7.0 microgram
Cystine
0.4 gram
Fluoride, F
1.5 microgram
Folic Acid
0.0 microgram
Glutamic Acid
6.6 gram
Glycine
1.2 gram
Histidine
1.1 gram
Hydroxyproline
0.0 gram
Isoleucine
1.9 gram
Leucine
3.3 gram
Lipids
0.0 gram
Lutein + Zeaxanthin
859.8 microgram
Lycopene
27.2 microgram
Lysine
3.0 gram
Methionine
0.6 gram
Nitrogen
0.6 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
17.0 milligram
Proline
2.5 gram
Proximates
0.0 gram
Serine
2.4 gram
Theobromine
0.0 milligram
Threonine
1.6 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
4.3 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.4 gram
Tyrosine
1.4 gram
Valine
2.4 gram
Water
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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