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MEDITERRANEAN LENTIL SOUP

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Mmmm! Cooked green lentils offers a rich nourishing earthy flavor. They are generally associated with Indian cuisine but this recipe with the addition of basil, oregano and tomato creates an Italian theme. Soaking lentils overnight is not necessary however if you do, the cooking time will be reduced considerably.

4 cups vegetable stock or water (see note)
1 tbsp olive oil
1/2 onion, chopped
1 large clove garlic, minced
1/4 cup tomato paste
1 tsp dried oregano
1 tsp dried basil
2 bay leaves
1 cup dried green lentils
1 cup dried carrots
1 cup diced celery
2 tbsp brown sugar
1 tbsp lemon juice
1/4 – 1/2 tsp salt
1/8 tsp pepper

Sauté onion and garlic in oil in large pot over medium heat for 5 minutes.

Add tomato paste, oregano, basil, bay leaves, and lentils, Stir well. Add water, bring to
boil, reduce heat, cover and simmer for 45 minutes.

Add carrots. celery, brown sugar, lemon juice, salt and pepper; cook for 15 minutes or
until vegetables are cooked. Remove bay leaves, adjust seasoning and serve.

Makes 4 servings

Note: The use of vegetable stock is recommended but water can be used as well. If stock
is used, the amount of salt needed at the end of cooking should be reduced, or perhaps
eliminated, depending on your taste.

NUTRITIONAL ANALYSIS, PER SERVING

Calories: 248, protein: 13g, carbohydrate: 44g, fat 4 g, dietary fiber: 10 g, sodium 330
mg

% calories from: protein 20%, Fat 13%, carbohydrate 68%

Recipe adapted from Cooking Vegetarian by Registered Dietitian Vesanto Melina, and Chef Joseph Forest,
by Macmillan (Canada)/John Wiley and Sons (USA)