Mediterranean Lentil Soup
Mediterranean Lentil Soup is the perfect winter warming soup that is easy to make and packed full of nutritious ingredients.
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Servings: 6
Calories: 210kcal
Ingredients
- 1 tablespoon olive oil
- 1 onion small, diced
- 2 garlic cloves minced
- 1 carrot medium. sliced thinly
- 1 celery stalk sliced
- 400 grams can diced tomatoes organic preferably
- 1 litre chicken stock natural, organic or home made
- 1 cup brown lentils or 400 grams can brown lentils
- 1/2 cup quinoa rinsed
- Pepper and sea salt to taste
Instructions
- If using tinned lentils, Heat oil in a large saucepan over medium-high heat. Add onion and garlic and cook, stirring, for 3 to 5 minutes or until onion is translucent. Add tomatoes, stock, carrot, celery, salt and pepper and bring to the boil. Reduce to a simmer and cook covered for 1 hour. In the last 20 minutes, add the lentils and quinoa.
- If using dry lentils, Heat oil in a large saucepan over medium-high heat. Add onion and garlic and cook, stirring, for 3 to 5 minutes or until onion is translucent. Add tomatoes, stock, carrot, celery, lentil, salt and pepper and bring to the boil. Reduce to a simmer and cook covered for 1 hour. In the last 20 minutes, add quinoa.
Notes
Lentils
- 1 cup if using dry lentils or 1 14 oz/400 gram tinned lentils
- This soup will keep in the freezer for 2-3 months. I like to freeze into the desired portion sizes and then when needed, take out of the freezer and thaw out before heating to eat.
Nutrition
Serving: 1serve | Calories: 210kcal | Carbohydrates: 34g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 107mg | Potassium: 576mg | Fiber: 12g | Sugar: 4g | Vitamin A: 1794IU | Vitamin C: 10mg | Calcium: 55mg | Iron: 4mg