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)
Mediterranean Lentil Soup
Servings: 4
Ingredients:
Directions:
- Heat oil in a large pot over medium heat. Add celery, carrot, onion, garlic, oregano, salt, and pepper. Cook 5 minutes.
- Add 8 cups water and lentils. Simmer, partially covered, for 15 minutes, until lentils are soft.
- With a hand blender or potato masher, puree soup until semi-smooth and thick.
- Drizzle with lemon juice; serve with toasted pita or bread slices
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
30 minutes or less, One pan meals, World Cuisine
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:
- Heat oil in a large pot over medium heat. Add celery, carrot, onion, garlic, oregano, salt, and pepper. Cook 5 minutes.
- Add 8 cups water and lentils. Simmer, partially covered, for 15 minutes, until lentils are soft.
- With a hand blender or potato masher, puree soup until semi-smooth and thick.
- 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.
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.