1 Tablespoon olive oil
2 celery stalks, chopped
2 carrots, peeled and chopped
1 onion, chopped
2 garlic cloves, minced
2 teaspoons dried oregano or 1-2 tablespoons chopped fresh oregano
¼ teaspoon salt, or to taste
½ teaspoon pepper, or to taste
8 cups water
1 cup dry lentils
2 Tablespoons fresh lemon juice (about 1 lemon)
4 whole-grain pitas, bread or tortillas; cut into 4 triangles and toasted (optional)
Mediterranean Lentil Soup
Servings: 4
Ingredients:
Directions:
Heat oil in a large pot over medium heat. Add celery, carrot, onion, garlic, oregano, salt, and pepper. Cook 5 minutes.
Add 8 cups water and lentils. Simmer, partially covered, for 15 minutes, until lentils are soft.
With a hand blender or potato masher, puree soup until semi-smooth and thick.
Drizzle with lemon juice; serve with toasted pita or bread slices
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
30 minutes or less, One pan meals, World Cuisine
Mediterranean Lentil Soup
Servings: 4
Ingredients:
1 Tablespoon olive oil
2 celery stalks, chopped
2 carrots, peeled and chopped
1 onion, chopped
2 garlic cloves, minced
2 teaspoons dried oregano or 1-2 tablespoons chopped fresh oregano
¼ teaspoon salt, or to taste
½ teaspoon pepper, or to taste
8 cups water
1 cup dry lentils
2 Tablespoons fresh lemon juice (about 1 lemon)
4 whole-grain pitas, bread or tortillas; cut into 4 triangles and toasted (optional)
Directions:
Heat oil in a large pot over medium heat. Add celery, carrot, onion, garlic, oregano, salt, and pepper. Cook 5 minutes.
Add 8 cups water and lentils. Simmer, partially covered, for 15 minutes, until lentils are soft.
With a hand blender or potato masher, puree soup until semi-smooth and thick.
Drizzle with lemon juice; serve with toasted pita or bread slices
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
4 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 300 | |
| % Daily Value* | ||
| Total Fat 4.5g | 6% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 330mg | 14% | |
| Total Carbohydrate 54g | 20% | |
| Dietary Fiber 7g | 25% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 15g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 58mg | 4% | |
| Iron 4mg | 20% | |
| Potassium 586mg | 10% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.