Tomato and Lentil Soup

Randy Mayor; Lydia DeGaris-Pursell

Served during Lent and on other fasting days, this hearty Greek soup is the antidote to a cold March day. Add a slice of crusty bread and a few black olives to finish the meal. Use a food processor to chop the vegetables if you're short on time.

Yield: 6 servings (serving size: about 1 cup soup and 2 tablespoons cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 276
  • Calories from fat: 27%
  • Fat: 8.2g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 0.8g
  • Protein: 16.7g
  • Carbohydrate: 36.4g
  • Fiber: 16.4g
  • Cholesterol: 13mg
  • Iron: 5mg
  • Sodium: 700mg
  • Calcium: 118mg

Ingredients

  • 2 tablespoons extravirgin olive oil
  • 1 1/2 cups finely chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 garlic cloves, minced
  • 5 1/2 cups water
  • 1 1/2 cups dried lentils
  • 2 tablespoons chopped fresh dill, divided
  • 2 bay leaves
  • 1 dried red chile pepper
  • 1 (8-ounce) can tomato sauce
  • 1 tablespoon balsamic vinegar
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) crumbled feta cheese

Preparation

  1. Heat oil in a large Dutch oven over medium heat. Add onion, carrot, celery, and garlic; cook 10 minutes or until the vegetables are tender, stirring frequently. Add water, dried lentils, 1 tablespoon dill, bay leaves, chile, and tomato sauce. Bring to a boil; reduce heat, and simmer 30 minutes or until lentils are tender. Stir in remaining 1 tablespoon dill, vinegar, salt, and black pepper; discard bay leaves and chile. Sprinkle with cheese.
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