Greek Lentil Soup

Sarah | 02.07.2008 | 23:46:28 | Views: 1733
  • 1 cup green or brown lentils (green lentils are softer in texture and flavour)
  • 2.5 litres cold water
  • 2 large celery sticks + leaves, finely chopped
  • 2 small carrots, finely chopped
  • 1 X 400g can chopped tomatoes (if soup is not 'tomatoey' enough add a heaped tablespoon of tomato paste)
  • 1 large onion, finely chopped
  • 4 cloves garlic, chopped
  • 1/2 cup chopped parsley
  • 3 bay leaves (remove at end of cooking)
  • 2 teaspoons dried oregano (at the end of cooking)
  • salt (at the end of cooking according to taste)
  • 1/3 cup extra virgin olive oil (added at the end of cooking)
  • 2 tablespoons vinegar (e.g. balsamic) OR 1 teaspoon of cumin
  1. Put lentils in 2.5 litres of water and place on stove on low heat
    (if you add lentils to boiling water it will make the lentils tough)
  2. Chop all raw vegetables finely and add to simmering lentils in pot.
  3. Simmer soup for 30 minutes then add tomato, parsley, garlic. (It's best to add tomato/stock cubes towards the end of cooking because these tend to 'toughen' the lentils)
  4. Simmer for a further 1-2 hours or until lentils are tender.
  5. Add olive oil and oregano at end of cooking to the pot
    (this will retain antioxidants in the oil and oregano) OR drizzle olive oil on the surface of the soup once served in bowls (this is the traditional Greek way to serve the soup). You may wish to add some salt at this point.
  6. If soup is too chunky (e.g. for your kids) or too "watery" use a hand blender to blend the soup for a couple of seconds to thicken it.
  7. Finally, add vinegar to soup in pot and stir through - this will give the soup its characteristic tang. If you prefer a spicy flavour, add some cumin to the soup instead of vinegar.
  8. Serve with wholegrain toasted bread. For an absolutely complete "Greek" meal accompany soup with olives, reduced fat fetta, sardines and a glass of wine.

Modified from Dr A Kouris-Blazos's healthyeatingclub.org



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