Mediterranean Lentil Soup

• μερίδες: 4 servings
• χρόνος ενεργούς προετοιμασίας: 5 minutes
• συνολικός χρόνος: 40 minutes

Υλικά

2 tablespoons extra virgin olive oil

1 large onion (chopped)

1 rib celery (chopped)

3 medium carrots (chopped)

3 cloves garlic (pressed or minced)

1 teaspoon dried oregano

1 cup dried lentils (or 3 cups cooked lentils / 2 cans lentils (drain and rinse)

2 medium potatoes (diced - skin on is fine)

6 cups vegetable broth (you'll only need 3 cups if using canned or pre-cooked lentils)

1 can crushed tomatoes (15 oz / 400 g)

7 oz spinach (about 7 cups)

1½ tablespoons balsamic vinegar (or lemon juice)

1 teaspoon salt (or to taste + black pepper)

Οδηγίες

Build the Flavor Base: Heat the 2 tablespoons extra virgin olive oil in a large pot. Add 1 large onion, 1 rib celery, 3 medium carrots, 3 cloves garlic (all chopped), and 1 teaspoon dried oregano.

Cook for about 5 minutes, stirring often, until the vegetables soften but don’t brown.

Simmer the Soup: Add 1 cup dried lentils (rinsed), 2 medium potatoes (diced), 6 cups vegetable broth, and 1 can crushed tomatoes.

Season with 1 teaspoon salt and black pepper. Bring to a boil, then lower the heat and simmer for about 30 minutes, stirring occasionally, until the lentils are tender and the soup is thick.

Tip: If using canned lentils, cut the broth and cooking time in half.

Add the Greens: Stir in 7 oz spinach and 1½ tablespoons balsamic vinegar a few minutes before the soup is done. Cook until the greens wilt. Taste and adjust seasoning.

Serve: Serve hot with crusty bread, a drizzle of olive oil or chili oil, and optional toppings like parmesan, scallions, or Greek yogurt.

Διατροφή

• Μέγεθος Μερίδας: 1 of 4
• Θερμίδες: 409 kcal
• Συνολικά Λιπαρά: 8 g
• Κορεσμένα Λιπαρά: 1 g
• Ακόρεστα Λιπαρά: 6 g
• Νάτριο: 823 mg
• Συνολικοί Υδατάνθρακες: 68 g
• Διαιτητικές Ίνες: 23 g
• Συνολικά Σάκχαρα: 11 g
• Πρωτεΐνη: 19 g