Greek · Lunch · Dinner
Greek Brown Lentil Soup
Φακές (Fakes)
A thick, comforting Greek lentil soup of brown lentils, vegetables and tomato, scented with bay and oregano and finished with a splash of red wine vinegar. It is hearty, budget-friendly and full of plant protein and fibre.
- Prep
- 15 min
- Cook
- 50 min
- Total
- 65 min
- Serves
- 4
Calories come from: Carbs 60% · Fat 20% · Protein 20%
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Ingredients
For 4 servings- 1 1/4 cups250 gBrown lentils, dry
- 2 tbsp27 gExtra virgin olive oil
- 1 large150 gOnion, finely chopped
- 2 medium120 gCarrots, diced
- 1 stalk40 gCelery, diced
- 3 cloves9 gGarlic, minced
- 2 tbsp32 gTomato paste
- 1 cup240 gCanned crushed tomatoes
- 2 leavesBay leaves
- 1 tspDried oregano
- 6 1/4 cups1,500 gWater
- 1 tsp6 gSalt
- 1/2 tspBlack pepper, ground
- 2 tbsp30 gRed wine vinegar
Steps
- 1
Pick over the lentils for any small stones, then rinse them well in a sieve under cold water.
- 2
Warm the olive oil in a large pot over medium heat.
- 3
Add the onion, carrots and celery and cook, stirring, for about 6 minutes until softened.
- 4
Stir in the garlic and cook for 1 minute until fragrant.
- 5
Add the tomato paste and stir for 1 minute so it darkens slightly.
- 6
Add the lentils, crushed tomatoes, bay leaves, oregano and water, and bring to the boil.
- 7
Lower the heat, cover partly and simmer for 35–40 minutes, stirring now and then, until the lentils are very tender and the soup has thickened.
- 8
Season with the salt and black pepper, adding a splash of hot water if the soup is thicker than you like.
- 9
Remove the bay leaves, stir in the red wine vinegar and simmer for 1 more minute.
- 10
Ladle into bowls and serve hot.
Swaps, storage and make-ahead
Swaps
- Use green lentils instead of brown lentils; they hold their shape similarly and cook in about the same time.
- Swap the red wine vinegar for a squeeze of fresh lemon juice, served with lemon wedges on the side.
- Stir in a couple of handfuls of chopped spinach for the last few minutes of simmering to add greens.
- Use low-sodium vegetable stock in place of some of the water for a richer flavour, choosing one labelled gluten-free if you need the soup to stay gluten-free.
Storage
Cool and refrigerate leftovers in a covered container within 2 hours and eat within 3 to 4 days, reheating until steaming hot and adding a splash of water as it thickens. The soup also freezes well for up to about 3 months; thaw in the fridge overnight before reheating.
Make ahead
Chop the onion, carrots, celery and garlic up to a day ahead and keep them covered in the fridge. You can also cook the whole soup a day or two in advance, since it reheats well, and add the vinegar after reheating for the brightest flavour.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: CelerySulphites
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (602 g) | Per 100 g | |
|---|---|---|
| Calories | 341 kcal | 57 kcal |
| Protein | 17.7 g | 2.9 g |
| Carbohydrates | 53.4 g | 8.9 g |
| of which sugars | 8.1 g | 1.3 g |
| Fiber | 10 g | 1.7 g |
| Fat | 7.8 g | 1.3 g |
| of which saturated | 1.1 g | 0.2 g |
| Sodium | 749 mg | 124 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
