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Tomato Lentil Soup

Name: Tomato Lentil Soup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4 servings
Cuisine: Soup
Ingredients: 2 tablespoons extra virgin olive oil; 2 pints cherry tomatoes (whole); 1 medium onion (chopped); 3 cloves garlic (grated or minced); 1 teaspoon dried oregano; ¼ teaspoon red pepper flakes (or to taste); 1 cup dried split red lentils (rinsed); 4 cups vegetable broth (or more to taste); ½ teaspoon salt (+ freshly ground black pepper to taste); 1 lemon (zest and juice); ½ cup crumbled feta (sub grated parmesan, a dollop of Greek yogurt, or non-dairy feta)

Soup

Vegetarian

4 servings

份量

5 minutes

活動時間

30 minutes

總時間

開始烹飪

食材

2 tablespoons extra virgin olive oil

2 pints cherry tomatoes (whole)

1 medium onion (chopped)

3 cloves garlic (grated or minced)

1 teaspoon dried oregano

¼ teaspoon red pepper flakes (or to taste)

1 cup dried split red lentils (rinsed)

4 cups vegetable broth (or more to taste)

½ teaspoon salt (+ freshly ground black pepper to taste)

1 lemon (zest and juice)

½ cup crumbled feta (sub grated parmesan, a dollop of Greek yogurt, or non-dairy feta)

步驟

Burst the Tomatoes: Heat 2 tablespoons extra virgin olive oil in a pot, add 2 pints cherry tomatoes, and cook for 5 minutes or until blistered.

Build the Flavor: Add 1 medium onion (chopped), 3 cloves garlic (grated), 1 teaspoon dried oregano, and ¼ teaspoon red pepper flakes. Cook for 3 more minutes until soft and fragrant.

Simmer the Lentils: Stir in 1 cup dried split red lentils (rinsed), 4 cups vegetable broth, ½ teaspoon salt, and pepper. Simmer for about 15 minutes or until the lentils are tender. Stir occasionally.

Finish and Serve: Ladle soup into bowls, add a squeeze of juice and zest from 1 lemon. Top with a drizzle of olive oil, crumbled feta, Parmesan, or yogurt, and serve with bread.

營養

每份大小

1 of 4

卡路里

339 kcal

總脂肪

12 g

飽和脂肪

4 g

不飽和脂肪

7 g

反式脂肪

膽固醇

17 mg

鈉

540 mg

總碳水化合物

43 g

膳食纖維

18 g

總糖

7 g

蛋白質