It’s late at night and you are exhausted after a -no mercy, endless- frustrating day… and you have to cook for dinner, for tomorrow, -it doesn’t really matter why- you have to put a meal on the table somehow. How many times you have experienced that….like a zillion? Recipe-rescue is on the way. Mediterranean lentil soup. Grab some onion, garlic, tomato, bay leaves, veggies….in the pot for about 30 minutes and voilà. You can all benefit from that speedy, no-fuss meal which is healthy and very filling. But the best part of all is that kids are crazy about it. I mean it!! It is on the weekly family menu and it can satisfy even the picky eaters.
Lentil soup (fakes in Greek) is a staple of the Mediterranean diet. Don’t let the word “soup” to mislead you and put that recipe in the winter menu because we eat it all year long, even in hot summer days. You won’t easily find it at restaurants and taverns because it is mostly a home-cooked dish. There are of course different versions according to seasons, local ingredients, and personal preferences and delicious variations all around the Mediterranean like this Mujadara recipe.
WHY SHOULD I EAT THIS?
Lentils are part of the legumes family and hold an important role in the Mediterranean way of eating. They are a high-fiber, protein, and antioxidant food and nutritionally it is a great choice for those who like to combine health and taste.
However, they contain phytic acid which is an antinutrient because it binds the minerals iron, zinc, and small amount of calcium in the digestive tract. We don’t want this. Our body should absorb the maximum amount of all the good stuff we eat. How we could overcome phytic acid as an antinutrient and benefit from all the key components of legumes like proteins, antioxidants, and fiber? The answer is: soak, sprout, ferment, heating!
When lentils are on the weekly meal plan, I put them in water for 8 hours and then sprout them for another 12 hours. This is the best way to ensure the absorption of minerals and proteins and reduce cooking time. When lentils are a last-minute decision, I just boil them for 2-3 minutes and dump the water. I admit that this is not the ideal way to overcome phytic acid, plus the heat is possible to destroy phytase and vitamin C. My advice is to choose soaking and sprouting as this procedure neutralizes the inhibitors.
MEDITERRANEAN LENTIL SOUP FOR EVERYONE
Make the version your family would enjoy
If you want to introduce lentils to either your picky eaters or to your meat-and-potatoes hubby or to yourself, keep the main body of the recipe and add the veggies you like. This recipe calls for carrots, celery, and tomatoes balanced with the right herbs and spices. It's totally ok to make a version with your favorite vegetable. You may even make the basic version without veggies. No problem. Keep the onion, garlic, bay leaves, and tomato paste (or passata) and it will be amazing as well. Promise. I' ve been making this no-veggies version for years because my older son couldn't stand the carrot's texture and the celery's taste. Now, he usually asks for a second plate and he has no problem eating the same dish for lunch and dinner.
THE RECIPE
For that one, I avoid the sautéing procedure and therefore we have an even healthier outcome which isn’t lacking in taste. I add the quantity of extra virgin olive oil I want at the end when the boiling procedure is over and there are no bubbles on the mixture’s surface. In that way, the olive oil keeps its nutritional value, the soup is lighter and the flavor is outstanding.
Tomato is extremely important in this recipe. Iron from plant sources is absorbed in small amount and we could enhance the absorption with tomato which contains vitamin C. Additionally, combine tomato or other vitamin C sources with lentils. For example, drink fresh orange juice with your meal or eat salad and vegetables served with lemon. Lentils and tomatoes don’t get along because the acid in tomatoes can prevent the lentils from softening resulting in crunchy lentils. This is why I usually save adding the tomato products for last.
The addition of turmeric and cumin is relatively new in my recipe. I love turmeric for that neutral and earthy flavor and I absolutely adore the boldness of cumin. It is one of my favorite spices. Sadly enough, my 3 men clan hate it. That's why I add just enough quantity (usually ¼ teaspoon) for me to enjoy and for my men not to complain. Delicious.
READY! NOW, WHAT?
Serve your Mediterranean lentil soup with red wine vinegar and you will enhance mineral absorption, offset phytic acid, and succeed an intriguing taste. No more than a tablespoon (or less if it is not your favorable taste). The addition of a tablespoon of red wine vinegar takes the flavor to another level and makes your Mediterranean lentil soup so unique. Don't skip the vinegar. Highly recommended.
My family loves this dish because it is so delicious as it is. However, when it is served with crusty homemade whole wheat bread or pita bread, a cabbage salad, cured anchovies, and Kalamata olives this dish is a whole new culinary experience.
Not over yet! Serve it with a fruity white wine like Moschofilero or a rose Xinomavro and have a wonderful dinner.
Recipe
Mediterranean Lentil Soup
Ingredients
- 1½ cup (300g) dry brown lentils
- 5-6cups (1-1½liter) water or vegetable stock
- 2 onions, chopped
- 3 cloves garlic, cut in chunks
- 2 carrots, chopped
- 2 celery sticks
- 2 bay leaves
- ¾ cup (200g) passata or can chopped tomatoes or 3 fresh chopped tomatoes and/or 1 tablespoon tomato paste*, dissolved in 6 tablespoons water
- ¼ cup (60ml) olive oil
- 1 teaspoon turmeric
- ¼ teaspoon cumin
- 1 tablespoon red wine vinegar for serving each plate
- Salt and pepper
Instructions
- If you have time, soak the lentils overnight in a bowl with lots of water. If not, put the lentils in a large pot and cover them with water. Boil for 2-3 minutes, rinse and drain. Clean the pot, put 5 cups of water (or vegetable stock) over medium heat.
- Add the lentils, the onions, garlic, carrots, celery, and bay leaves. Cover the pot and simmer over medium to low heat for 30 minutes. Soaking and sprouting reduce considerably the cooking time. If the lentils are soft enough, proceed immediately to the next step.
- Add the passata or chopped tomato and/or the dissolved tomato paste*. Add the turmeric and cumin and season to taste. Simmer for another 15 minutes until the lentils are soft.
- Adjust the amount of water/vegetable stock whether you like watery soup or thick soup. If you add more liquid, it should be hot. Add the olive oil 2-3 minutes before you remove the pot from the heat.
- Serve each plate with 1 tablespoon of red wine vinegar.
Notes
Note: This post originally appeared on 30 days of Greek food in 2017. It has recently been updated with new photos and content so that the readers will benefit and enjoy it even more!
womenofwhatcom.com says
Nutritionally, this is a great dish obviously. Protein, antioxidants as well as fiber are key components of lentils, this not only makes them healthy but very filling.
Sylia says
Thank you for your comment. So true. This is a super nutritional and flavorful dish. So popular in Greece.
Kisses,
Sylia
Phyllis Smith says
I see tomatoes listed twice but only added once. What am I missing? Thanks.
Sylia says
Hello there! You may add fresh tomato or canned tomato or passata, whatever you got in your pantry. Additionally, I recommend tomato paste if you want more tomato flavor in your lentil soup but it is optional. No matter your choice, follow the instruction #3 to find out the perfect timing to add tomato. Let me know how it went.
xxx
Sylia
Laura Cochikas says
Thank you Phyliss for asking that question I am making the soup right now and was wondering the same thing myself! Sylvia, I recommend you list the two cans of tomato or passata and / or tomato paste as one item in your ingredients list!
Sylia says
Done. You are right. It is easier to follow the recipe. Laura, thank you for your suggestion and Phyliss, for the comment. Have to know if you like it girls!!! Lol
xxx
Sylia
Laura Cochikas says
Loved it! I added fresh spinach, as this is something my Ecuadorian grandmother always did. I didn't use the cumin or turmeric but will try this tomorrow.
CATHERINE ANDREWS says
Ooops I put in the pasta and the tin of tomatoes but it smells awesome. Cant wait to eat this
Sylia says
Thank you so much, Catherine. No worries. Tomato paste is optional and recommended for those who want an extra tomato kick in their lentil soup. Tell me if you like it or/and give me your rate-star.
xxx
Sylia
Leni says
We sometimes go overboard by adding to many herbs/spices to rich soups such as this. Be that as it may, try a bit of cinammon too as is done by Arcadian cooks. Add the evoo at the end for the crowning touch...a few crumbles of sheep or goats mik feta on top raises to its heights.
Sylia says
Hello Leni, thank you so much for your comment. Cinnamon is one of my favorite spices but I have never tried it with lentil soup. Excellent idea for next time. Evoo (extra virgin olive oil) always at the end in order to enjoy its nutritional bebefits and flavor. Feta cheese is almost always present on a Greek table, I suppose.
xxx
Sylia
Natasa B. says
Easy and yummy, thank u for sharing this!!!!
Sylia says
Dear Natasa, comments like yours keep me going! Thank you so much
Clio says
Great recipe!
Sylia says
Dear Clio, thank you so much for your rating.
xxx
Sylia
natasha says
i love that food
Sylia says
Thank you so much, Natasha.
xxx
Sylia
Renee says
Any idea of the nutritional data, I.e., calories, carbs, fiber, sugar etc
Sylia says
Hello Renee. Take a look here https://www.nutritionvalue.org.
xxx
Sylia
Laura says
Used canned, diced, fire roasted tomatoes with chiles because that was what I had. Avocado oil before serving with splash of balsamic vinegar. Really tasty lentil soup!! Happy New Year 2021!
Sylia says
Thank you, Laura. Love the idea of fire-roasted tomatoes. Happy New Year!
xxx
Sylia
Heather says
This soup had me Mmmmmming all over the place. Lol.
Seriously the best lentil soup I ve ever made.
I used water, no broth. Didn’t have carrots. About 1/2 of a large can of diced tomatoes. And I added about a quarter tsp of black mustard seeds.
I love when you can make a hearty dish like this by using basic affordable ingredients.
Thanks so much 🙂
Sylia says
Dear Heather, your comment is the reason I keep this blog on air. I love your feedback. Thank you so much!
xxx
Sylia
Jen says
Do you have an instant pot cooking time?
Sylia says
Hello, Jen. Thank you for stopping by. It is about 10 minutes. However, I would recommend checking instructions on the manual if any, just to be sure!
xxx
Sylia
Athena White says
Wonderful soupa, Loved your recipe!!
Thank you for sharing.
Athena
Yiayia from Virginia
Sylia says
Thank you so much, Athena! I am always so touched when a Greek from far away likes a traditional recipe. It feels like I am on a mission to share Greek food with the world. Hope you are safe.
xxx
Sylia
Jan says
Delicious
Sylia says
Thank you so much, Jan.
xxx
Sylia
Sarah says
When I look at the nutrition facts on the label of lentils, it says that 1/4 cup is 35g. However, the recipe calls for 1 1/2 cups or 300g. If I measure in cups, I have 210g, if I measure in grams, I'd have 2 1/2 cups. I looked at a few different kinds of lentils and saw 1/4 cup being up to 45g. I wouldn't typically worry about weighing ingredients for soup, but the discrepancy is quite large. Based on the other ingredients, I'm assuming you used the volume, not the mass, for the recipe.
Sylia says
Hello, Sarah. Thanks for being here!
Oh, the usual mess about volume and mass. I use both to help the average home cook. As a general rule, one cup of dried lentils yields 200g. Additionally, I always test a recipe and this one is on the weekly menu. So I am pretty sure everything is right!
xxx
Sylia
Autumn says
Can I use canned lentils for this? If so how many cans do I need? Thank you
petco official site says
Great article.
Sylia says
Thank you so much!
xxx
Sylia
Becca says
Curious about the red wine vinegar, do you add it to the soup upon serving, or on the side? Any reason it isn’t included in the cooking process?
Sylia says
Hello Becca,
Great to have you here. We add red wine vinegar upon serving and it is totally optional. I would suggest you try it though. I don't include it in the cooking process for a basic reason: vinegar can evaporate during cooking and might leave only the acidity of the vinegar behind which can alter considerably the taste.
It is an excellent lentil soup. Enjoy!
xxx
Sylia
Jen K says
I've probably been making this recipe for a few years now. It's great, good flavor. I especially love the red wine vinegar, it really sets the whole thing off. Thanks so much.
Sylia says
My favorite comment of the day. Thank you so much, Jen. Comments like yours keep me cooking and sharing more recipes. Have a lovely day or night.
xxx
Sylia
Kathy Leatzow says
How many grams of protein per serving? Calories per serving?
Sylia says
Calories: ~428 kcal
Protein: ~19.5 g
Fat: ~14.5 g
Carbs: ~55 g
Fiber: ~18 g
This is an approximation based on common ingredient values, and actual values may vary depending on the specific brands or variations in the ingredients used.
xxx
Sylia
Beatrice says
When using sprouted lentils, do you use the hulls or just the sprouts? You said sprouted beans will take less time to cook but wouldn’t the sprouts quickly cook since it is now in vegetable form? i.e. is there a minimum amount of cooking time when using sprouted beans?
Sylia says
Hello Beatrice,
When sprouting lentils, you use both the hulls and the sprouts, as the hull doesn’t need to be removed. Sprouted lentils cook faster than regular ones, but you'll still need to cook them for at least 20 minutes in your soup to ensure they’re tender and fully cooked, even though the sprouts themselves cook quickly. I hope it's clearer now.
xxx
Sylia
Beatrice says
Thanks Sylie. Additionally, is 12 hours of sprouting a guide but more time may be needed to reach the sprouted stage? Or stop at 12 hours period?
bagas says
Thank you for the article, it is very useful for us.