Hello food lovers! Are you craving something warm, nourishing, and packed with Mediterranean flavors? Then you’re in for a treat today! We’re diving into a Greek-inspired dish that is sure to comfort your soul and satisfy your taste buds—Greek-Style Lentil Soup. This recipe is bursting with healthy ingredients like olive oil, lentils, carrots, and tomatoes. Let’s get started on this wholesome journey to a bowl of goodness!
Introduction
Greek cuisine is renowned for its simplicity, bold flavors, and use of fresh, wholesome ingredients. This Greek-Style Lentil Soup, also known as Fakes Soupa in Greek, is a staple in Greek households. It’s a hearty yet healthy soup that combines the earthiness of lentils with the bright acidity of tomatoes and the richness of olive oil. Lentils have been a part of the Greek diet for centuries, providing a fantastic plant-based protein source.
I first fell in love with this dish during a trip to Athens, where I was treated to a homemade version by a local family. The simplicity of the ingredients, paired with the incredible depth of flavor, blew me away. This recipe brings that same magic to your kitchen—perfect for a cozy dinner on a chilly evening.
Ingredients
To prepare this comforting Greek-Style Lentil Soup, you’ll need:
- 1 onion, finely chopped
- 2 cloves garlic, coarsely chopped
- 2 carrots (130g), sliced into rounds
- 1 bay leaf
- 4 tbsp olive oil
- 400g green or yellow lentils, rinsed
- 400ml tomato purée or crushed tomatoes
- 1.2L water
- ½ tsp sugar
- 3 tbsp red wine vinegar
- Salt and pepper to taste
Optional substitutions:
- For a gluten-free version, simply ensure that your ingredients are certified gluten-free.
- If you prefer a slightly sweeter soup, substitute the carrots with sweet potatoes.
- Vegan feta can replace traditional feta cheese for a vegan-friendly dish.
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How to Make Greek-Style Lentil Soup
Follow these steps to create your own delicious Greek-Style Lentil Soup:
- Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and bay leaf. Sauté for 4-5 minutes until the vegetables have softened but are not browned.
- Add Lentils and Liquids: Rinse the lentils thoroughly and add them to the pot. Pour in the tomato purée, water, and sugar. Stir well to combine all the ingredients.
- Cook the Soup: Bring the soup to a boil. Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 40 minutes to 1 hour, or until the lentils are tender.
- Season and Serve: Before serving, adjust the soup’s consistency by adding more water if needed. Season with salt and pepper to taste. Stir in the red wine vinegar just before serving for a punch of tanginess.
Serve hot with crumbled feta, a handful of olives, and fresh crusty bread. Enjoy this comforting dish!
Helpful Tips
- Choose Your Lentils Wisely: Green or yellow lentils work best for this soup. Red lentils may break down too much and create a mushy texture.
- Customize the Consistency: If you prefer a thicker soup, let it simmer uncovered for the last 10-15 minutes of cooking.
- Make It Ahead: This soup tastes even better the next day as the flavors have more time to meld together.
Cooking Tips
- Use High-Quality Olive Oil: Greek dishes often rely on olive oil for flavor. Choose a good-quality extra virgin olive oil to enhance the taste of your soup.
- Add Vinegar Last: Always add the red wine vinegar at the end of the cooking process. This ensures that the bright acidity of the vinegar remains fresh and vibrant.
- Equipment: If you have an immersion blender, you can blend half of the soup for a creamier texture while still keeping some of the lentils whole.
Serving Suggestions
This Greek-Style Lentil Soup pairs wonderfully with:
- Feta Cheese: Add a salty, creamy touch with crumbled feta.
- Kalamata Olives: Serve on the side for a true Mediterranean feel.
- Fresh Bread: A slice of crusty sourdough or a loaf of Greek village bread (horiatiko psomi) complements the soup beautifully.
For drinks, a glass of dry white wine or a light red would elevate your meal, keeping it authentic to its Greek roots.
Nutritional Information
This soup is not only delicious but also packed with nutrients. It’s a great choice for a balanced meal.
Nutritional Information (per serving)
- Calories: 270 kcal
- Carbohydrates: 34g
- Protein: 11g
- Fat: 10g
- Saturated Fat: 1.4g
- Polyunsaturated Fat: 0.9g
- Monounsaturated Fat: 7.2g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 350mg
- Potassium: 560mg
- Fiber: 12g
- Sugar: 6g
- Vitamin A: 25% of the Daily Value (DV)
- Vitamin C: 20% DV
- Calcium: 8% DV
- Iron: 30% DV
This soup is an excellent source of fiber, iron, and protein, making it a nutritious option for both vegetarians and vegans. The use of olive oil adds heart-healthy fats, while the carrots and tomatoes provide a boost of vitamins A and C.
Storage and Leftovers
- Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat: Gently reheat the soup on the stovetop over low heat, stirring occasionally. If it has thickened too much, add a splash of water or vegetable broth to loosen it up.
Leftover soup makes a fantastic lunch for the following days. You can also freeze portions of the soup in airtight containers for up to 3 months.
Frequently Asked Questions (FAQs)
- Can I use canned lentils? Yes, you can use canned lentils to save time. Just reduce the cooking time by half, and adjust the water accordingly.
- What if I don’t have red wine vinegar? Apple cider vinegar or even lemon juice can be used as substitutes. However, the flavor will differ slightly.
- Can I make this soup in a slow cooker? Absolutely! Combine all ingredients except the vinegar in your slow cooker, and cook on low for 6-8 hours or on high for 4-6 hours. Stir in the vinegar at the end.
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Conclusion
I hope you enjoy making this Greek-Style Lentil Soup as much as I do! It’s a perfect blend of tradition, flavor, and nutrition. Don’t forget to share your experience in the comments—what variations did you try? Let’s connect through our love of cooking!
This recipe will bring warmth and comfort to your kitchen, and with each spoonful, you’ll get a taste of Greek tradition. Enjoy!
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Greek-Style Lentil Soup with Olive Oil, Carrots, and Tomatoes
Description
Hello food lovers! Are you craving something warm, nourishing, and packed with Mediterranean flavors? Then you’re in for a treat today! We’re diving into a Greek-inspired dish that is sure to comfort your soul and satisfy your taste buds—Greek-Style Lentil Soup. This recipe is bursting with healthy ingredients like olive oil, lentils, carrots, and tomatoes. Let’s get started on this wholesome journey to a bowl of goodness!
Ingredients
- 1 onion, finely chopped
- 2 cloves garlic, coarsely chopped
- 2 carrots (130g), sliced into rounds
- 1 bay leaf
- 4 tbsp olive oil
- 400g green or yellow lentils, rinsed
- 400ml tomato purée or crushed tomatoes
- 1.2L water
- ½ tsp sugar
- 3 tbsp red wine vinegar
- Salt and pepper to taste
Instructions
- Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and bay leaf. Sauté for 4-5 minutes until the vegetables have softened but are not browned.
- Add Lentils and Liquids: Rinse the lentils thoroughly and add them to the pot. Pour in the tomato purée, water, and sugar. Stir well to combine all the ingredients.
- Cook the Soup: Bring the soup to a boil. Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 40 minutes to 1 hour, or until the lentils are tender.
- Season and Serve: Before serving, adjust the soup’s consistency by adding more water if needed. Season with salt and pepper to taste. Stir in the red wine vinegar just before serving for a punch of tanginess.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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- Choose Your Lentils Wisely: Green or yellow lentils work best for this soup. Red lentils may break down too much and create a mushy texture.
- Customize the Consistency: If you prefer a thicker soup, let it simmer uncovered for the last 10-15 minutes of cooking.
- Make It Ahead: This soup tastes even better the next day as the flavors have more time to meld together.
