Downshiftology · by Lisa Bryan★ 4.9 (324)
Mediterranean Lentil Soup
NUTRITION · PER SERVING45M COOK
CAL 13%·PRO 12%
CARBS 29G46% OF CAL
9G FIBER13G SUGAR7G OTHER
FAT 14G50% OF CAL
2G SAT12G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A hearty lentil and vegetable soup with Mediterranean herbs and spices. Plant-based protein in a warming bowl.
mainmediterraneansoupbeans🌀 blender🍲 stockpotdairy freegluten freeveganvegetarian
View the full recipe on Downshiftology →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- ¼ cup extra virgin olive oil
- 1 medium yellow onion (small diced)
- 2 medium carrots (small diced)
- 2 celery ribs (small diced)
- 2 tablespoons tomato paste
- 3 to 4 cloves of garlic (minced)
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- kosher salt and freshly ground black pepper (to taste)
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale (stemmed and sliced)
- 1 lemon (juiced (about 3 tablespoons juice))
At a glance
PER SERVING · TIME 45M
CAL 13%·PRO 12%
CARBS 29G46% OF CAL
9G FIBER13G SUGAR7G OTHER
FAT 14G50% OF CAL
2G SAT12G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Cook
- 30m
- Sodium
- 791mg
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 654mg
- Calcium
- 203mg
- Iron
- 3mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 791MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.