health guides
Greek Lentil Soup
Lentils combine with Greek herbs (oregano and mint) for a delicious soup the whole family will enjoy. Serve with pita or flat bread.
Ingredients
- 15mL olive oil
- 6 cloves garlic, minced
- 75g celery, chopped
- 150g carrots, finely chopped
- 270g onion, chopped
- 2L water
- 720mL beef broth, canned or made with bouillion
- 510g lentils, uncooked, rinsed and drained
- 410g tomatoes, stewed, chopped one 14.5-ounce can
- 1g oregano
- 1g dried mint leaves, optional
- 3g salt
- 2g black pepper, freshly ground
- 285g frozen spinach, chopped, thawed
Directions
- In a large soup pot, heat olive oil and sauté garlic, celery, carrots and onions for about 5 minutes, until softened. Add water, broth and lentils. Bring to a boil over high heat.
- Reduce the heat to low, cover and simmer 45 minutes until lentils are tender, stirring occasionally.
- Add chopped tomatoes and juice along with the seasonings (oregano, mint, salt, and pepper). Add spinach and simmer uncovered for another 15–20 minutes.
Nutrition Facts
Calories 338
Calories from Fat 43 (13%)
(8%)Total Fat 5g
(7%)Saturated Fat 1g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 1g
(0%)Cholesterol 0mg
(31%)Sodium 742mg
(62%)Potassium 2169mg
Total Carbohydrate 53g
(110%)Dietary Fibre 27g
Sugars 11g
Sugar Alcohols 0g
(61%)Protein 30g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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