Mediterranean Lentil Soup
This hearty soup is a great way to get more legumes like lentils into your diet. It is high in protein and fiber and good for the heart. And it’s super easy to prepare with pantry staples.
Equipment
Ingredients
- 1 cup green lentils see note below
- 6 cloves garlic chopped
- ½ cup olive oil
- 1 medium/large onion sliced
- 3 tablespoons tomato paste
- 4 cups filtered water
- 2 bay leaves
- 1 teaspoon oregano dried
- 1 teaspoon salt or less to taste
Instructions
- Peel and cut up the onion into thin half moon slices. Do this by cutting off the ends of the onion, then slice the onion in half. And cut into slices along the length of the onion. (see the photos in the post for reference)
- With the skin still on the garlic, take the blade of the knife and smash the garlic cloves. This will make the removal of the skins much easier. Remove the skin and chop up the garlic.
- Add all ingredients to a large stock pot and over medium-high heat, bring to a boil.
- Reduce the heat to a low simmer. Leave pot uncovered and simmer for about 40 minutes. The lentils should be soft, but not mushy.
- Serve and enjoy.
Notes
I prefer sprouted lentils because of their added nutritional value. However, you can use regular green or brown lentils. I've tried those in this recipe and they work well, too. And they hold their shape well, unlike red or yellow lentils.
Rinse and pick the beans clean prior to adding them to the soup pot. I’ve found mini stones in lentils and peas before!
Lentils do not require soaking prior to cooking like beans would. They cook easily within 30-40 minutes, depending on the method of cooking.