Mediterranean Lentil Soup

Servings: 4

Ingredients:

1 Tablespoon olive oil
2 celery stalks, chopped
2 carrots, peeled and chopped
1 onion, chopped
2 garlic cloves, minced
2 teaspoons dried oregano or 1-2 tablespoons chopped fresh oregano
¼ teaspoon salt, or to taste
½ teaspoon pepper, or to taste
8 cups water
1 cup dry lentils
2 Tablespoons fresh lemon juice (about 1 lemon)
4 whole-grain pitas, bread or tortillas; cut into 4 triangles and toasted (optional)

Directions:

  1. Heat oil in a large pot over medium heat. Add celery, carrot, onion, garlic, oregano, salt, and pepper. Cook 5 minutes.
  2. Add 8 cups water and lentils. Simmer, partially covered, for 15 minutes, until lentils are soft.
  3. With a hand blender or potato masher, puree soup until semi-smooth and thick.
  4. Drizzle with lemon juice; serve with toasted pita or bread slices

 
Recipe courtesy of Maryland WIC Cookbook

folder

Recipe Category

30 minutes or less, One pan meals, World Cuisine

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Mediterranean Lentil Soup

Servings: 4

Ingredients:

1 Tablespoon olive oil
2 celery stalks, chopped
2 carrots, peeled and chopped
1 onion, chopped
2 garlic cloves, minced
2 teaspoons dried oregano or 1-2 tablespoons chopped fresh oregano
¼ teaspoon salt, or to taste
½ teaspoon pepper, or to taste
8 cups water
1 cup dry lentils
2 Tablespoons fresh lemon juice (about 1 lemon)
4 whole-grain pitas, bread or tortillas; cut into 4 triangles and toasted (optional)

Directions:

  1. Heat oil in a large pot over medium heat. Add celery, carrot, onion, garlic, oregano, salt, and pepper. Cook 5 minutes.
  2. Add 8 cups water and lentils. Simmer, partially covered, for 15 minutes, until lentils are soft.
  3. With a hand blender or potato masher, puree soup until semi-smooth and thick.
  4. Drizzle with lemon juice; serve with toasted pita or bread slices

 
Recipe courtesy of Maryland WIC Cookbook

Nutrition Facts

4 serving per container

Serving size 1 cup

Amount Per Serving
Calories 300
% Daily Value*
Total Fat 4.5g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 330mg 14%
Total Carbohydrate 54g 20%
Dietary Fiber 7g 25%
Total Sugars 5g
Includes 0g Added Sugars 0%
Protein 15g
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 4mg 20%
Potassium 586mg 10%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.