Mediterranean Lentil Soup
Updated: Sep 8, 2021
Free from nut, egg, gluten, soy, sesame, fish, shellfish
Approximately 8-9 cups
2 TBSP olive or avocado oil
8-10 large cloves garlic, minced
1 large white onion, chopped fine
1 bag fresh carrots, chopped (approximately 2 to 2 1/2 cups)
1/2 stalk celery, chopped (approximately 1 1/2 to 2 cups)
6 cups chicken or vegetable broth, low sodium*
(1) 13.76 Oz box or (1) 14.5 Oz can crushed tomatoes
3/4 cup lentils, dry
1 tsp dried oregano
1 tsp dried parsley
1/2 tsp onion powder
1/4 tsp freshly ground black pepper
2 bay leaves
Kosher sea salt to taste
4 cups kale, Swiss chard or spinach; organic, lightly packed, veins removed, chopped
(1) 16 Oz Box or (1) 15 Oz can cannellini beans, drained, rinsed
1 TBSP freshly squeezed lemon juice (optional)
Crumbled feta cheese for garnish
In a stock pot or Dutch oven, heat the oil over low-medium heat. Add the minced garlic and cook 1-2 minutes, stirring constantly. Next, add the chopped onion, carrot and celery. Stir and allow to simmer on low approximately 5-7 minutes, or until the onion is just slightly translucent.
Add the broth, tomatoes, seasonings, lentils and kale. Stir, and allow to cook on low-medium heat for another 30-45 minutes until lentils are fully cooked.
Remove the bay leaves and discard. Add the cannellini beans. Gently stir and turn heat off or on the lowest setting. Be careful not to overcook once the beans are added or they will fall apart. If adding the lemon juice, add at the very end, when the heat it turned off, before the last stir and before serving. Add the feta cheese to each serving as desired.
This soup freezes extremely well. Divide into individual servings when freezing so you may grab a bowl for lunch or dinner when needed. Easy peasy!
I love the lentils in this recipe. They offer a Gluten-Free option for those who are eating Gluten-Free, and are a nutritionally dense food! Lentils are a great source of fiber, and therefore can help regulate blood sugar fluctuations. They are heart healthy and help maintain body weight. You may also choose to substitute wild rice or farro in this recipe. I've made it each way and it is great!
Based on 1 cup serving and the addition of kale. Nutrient analysis is only an approximation. Nutrition components vary based on type of products used.
Dietary Fiber: 11 gms
Proteins: 16 gms
Total Fat: 5 gms
Total Sugar: 6 gms
Adapted from: Better Homes & Gardens