Indulge in the perfect balance of health and convenience with this delicious, hearty Greek Lentil Soup. It’s the ideal addition to your busy yet health-conscious lifestyle.
Every household needs a quick, hearty lentil soup that they can whip up with minimal effort, and this lentil soup ticks all the boxes. Lentils, known as fakes (pronounced fah-kess) in Greek, are rich in nutrients, cost-effective, and a fundamental ingredient in vegan and vegetarian cooking, due to their abundance of plant-derived protein. Lentils are also a huge part of the Mediterranean diet. In fact, the Mediterranean diet recommends eating at least three servings a week of legumes. Options include lentils, chickpeas, beans and peas.
This lentil soup has an amazing hearty, yet subtly creamy, texture. The secret lies in blending a portion of the soup once the lentils have reached the desired tenderness, and then reintroducing them back into the pot.
What’s remarkable about lentils is their rapid cooking time in comparison to other legumes.
Health benefits of lentils
Lentil soup is a nutritious dish packed with protein, which is essential for muscle growth and repair. A single cup of cooked lentils contains approximately 18 grams of protein, making lentil soup an excellent source of plant-based protein. Additionally, lentils are rich in dietary fibre, vitamins and minerals, contributing to digestive health, heart health, and overall well-being. The combination of protein and other nutrients in lentil soup provides sustained energy and promotes satiety, making it a healthy and satisfying meal option. For more information on the health benefits of lentils, check out this article in Medical News Today.
Lentil Soup Ingredients
- Lentils: Use dried green or black lentils as they hold their shape well when cooked.
- Mirepoix: A classic combination of onions, carrots, and celery sautéed in olive oil, enhances the overall taste of the soup, balancing the earthy richness of the lentils.
- Vegetable stock: Provides a flavourful base that complements the natural taste of the lentils. You can substitute with chicken stock/cube, if you prefer.
- Potato: The addition of potato helps to thicken the soup and adds a creamy texture to the dish, you can leave out if you prefer.
- Vinegar: Provides a tangy kick and adds a refreshing flavour.
How to make Greek Lentil Soup
1. Prepare lentils by rinsing them well.
2. Bring to boil and simmer for 2 minutes. Strain.
3. Sauté onions and garlic in olive oil for 2-3 minutes.
4. Add carrot, celery and potato and sauté for approximately 8 minutes.
5. Add tomato paste, Vegeta, bay leaf, salt and pepper to taste, and stir through for another 1-2 minutes.
6. Add lentils and 5 cups of water and bring to the boil. Skim off any scum.
7. Place lid on and reduce heat. Simmer until lentils are cooked, approximately 40 minutes.
8. Remove bay leaves and add vinegar.
9. Pulse soup 2-3 times briefly with stick blender.
10. Serve with a drizzle of olive oil in each bowl and a teaspoon of vinegar, or more if you prefer. Garnish with fresh chopped parsley, if desired.
Tips for making Greek Lentil Soup
Can I make this soup using canned lentils?
Yes, you can. While using dried lentils enhances the overall texture and flavour, you can opt for the convenience of canned lentils to save about 20 minutes on cooking time. Simply adjust your quantities and method. Substitute 1 cup of dried lentils with a 400g/14oz can of lentils, drained and rinsed. Instead of adding 5 cups of water, use 3 ½ cups. Simmer the vegetables in the broth for 20 minutes, then add your lentils and let them simmer for an additional 10 minutes.
Should lentils be soaked before cooking?
While lentils are indeed nutritious, for some people, they are a little more difficult to digest and can sometimes lead to bloating and gas, mainly due to their high fibre content. There are two things you can do to prepare your lentils before adding them to your soup:
- Soak the lentils: You can place them in a bowl of water and leave on the kitchen bench for 2 hours prior to cooking or place in the fridge to soak overnight. Soaking the lentils also means that your lentils will cook faster and you will reduce your cooking time by about 10-15 minutes.
- Bring lentils to a boil in a saucepan for 2 minutes. Then discard all the water and rinse well.
I always do the second tip and have included this step in the instructions in the recipe. I also find that there is less scum to skim off the surface when the lentils are simmering.
However, if bloating isn’t a concern for you, feel free to omit these two steps entirely.
Do I need to skim off scum when cooking?
Skimming off any scum that forms during cooking can help maintain the clarity and flavour of your lentil soup. So, the answer is yes. However, soaking and/or bringing lentils to a boil and discarding water can also help reduce the formation of scum during cooking, so you won’t need to skim off too much scum during the cooking process.
What to serve with Greek Lentil Soup
Serve Greek Lentil Soup with some Greek Sesame Bread Rings (Koulouri Thessalonikis), Spanakopita (Greek Spinach and Feta Pie), or some Greek Meatballs (Keftedes).
Storage
Store in an airtight container in the fridge for 3-4 days. To reheat, place soup in the microwave or reheat on the stove. You can also freeze your leftover soup. Simply divide it into freezer-safe containers, and it will remain fresh for up to six months.
Greek Lentil Soup (Fakes)
4
servings10
minutes50
minutes1
hourIndulge in the perfect balance of health and convenience with this delicious, hearty Greek Lentil Soup. It’s the ideal addition to your busy yet health-conscious lifestyle.
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Ingredients
1 cup dried lentils, green or brown (210 grams / 7.1oz) (Note1)
2 tablespoons extra virgin olive oil (40 ml / 1.4 fl oz)
1 medium onion, diced
2 cloves garlic, finely chopped
1 medium carrot, small dice
1 celery rib/stick rib, small dice
1 medium potato, small dice (optional)
2 tablespoon tomato paste (40 g/ 1.4 oz)
1 teaspoon vegetable stock powder (such as Vegeta) or 1 vegetable bouillon cube
2 bay leaves
1/4 teaspoon salt (adjust to taste)
1/8 teaspoon pepper (adjust to taste)
5 cups water (1.25litres/1.32 quarts)
1 tablespoon white vinegar (20ml / 0.7 fl oz)
- To serve
4 teaspoons olive oil, extra for serving (optional)
4 teaspoons white vinegar, extra for serving (optional)
2 sprigs fresh parsley for garnish (optional)
Instructions
- Prepare lentils
- Place lentils in a bowl of cold water and rinse well. Pick out any shrivelled discoloured lentils. Drain.
- Place lentils in a saucepan of cold water. Bring to the boil, with the lid on, and simmer for 2 minutes. Discard all the water and rinse thoroughly. (Note 2)
- Prepare soup
- Heat oil in a large saucepan over medium heat. Add onion and sauté for 2 minutes. Add garlic and continue to sauté for another minute.
- Add carrot, celery and potato and sauté for approximately 8 minutes. (Note 3)
- Add tomato paste, Vegeta, bay leaf, salt and pepper to taste, and stir through for another 1-2 minutes.
- Add lentils and 5 cups of water and bring to the boil. Skim off any scum, if any, place lid on and reduce heat, and simmer until lentils are cooked, approximately 40 minutes.
- Remove bay leaves and stir through vinegar.
- For a thicker, creamier soup, pulse it no more than 2-3 times briefly with a stick blender. Alternatively, transfer 1 ½ cups to a deep bowl and lightly puree using a stick blender before returning it to the saucepan and stirring. (Note 4)
- To serve
- Serve with a drizzle of olive oil in each bowl and a teaspoon of vinegar, or more if you prefer. Garnish with fresh chopped parsley, if desired.
- Serve with sliced bread, pan-fried in a little olive oil and garlic. Top with crumbled feta, if desired. Highly recommend!
Notes
- Notes:Â 1 Tablespoon = 20 ml. 1 Cup = 250 ml.
- 1. While using dried lentils enhances the overall texture and flavour of the soup compared to canned lentils, canned lentils will save you about 20 minutes on cooking time. Simply adjust your quantities and method. Substitute 1 cup of dried lentils with a 400g/14oz can of lentils, drained and rinsed. Instead of adding 5 cups of water, use 3 ½ cups. Simmer the vegetables in the broth for 20 minutes, then add your lentils and let them simmer for an additional 10 minutes.
- 2. Boiling the lentils and discarding the water can help reduce bloating or gas, which some people experience from legumes due to their high fibre content. If bloating isn’t an issue for you, you can skip this step and just add an extra 5 minutes to the cooking time after adding the lentils to the stock.
- 3. Sauteing your vegetables on low heat for nearly 10 minutes will develop the flavours, resulting in an exceptional flavour foundation for the soup, so don’t rush this step.
- 4. The soup naturally tends to be quite thick, but if you prefer a thinner consistency, you can simply add a bit more water to adjust to your preference.
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