0.5 serve of legumes Each serve is 100g of legumes. GLNC recommends 2-3 serves each week.
I enjoy demonstrating this soup in my cooking classes as it is so quick and easy. The soup is delicious just as it is, but when people add the olive oil and lemon juice on top, I love to watch their faces light up as the flavours are intensified by these additions. This soup is based on the classic Greek lentil soup ‘Fakes’, but I have added a lot more vegetables. This is sure to become one of your favourites.
Preparation time: 15 minutes
Cooking time: 30 minutes
- 1 tablespoon extra virgin olive oil
- 1 large brown onion, chopped
- 4 cloves garlic, crushed
- 1⅓ cups (270 grams) uncooked brown lentils
- 8 cups (2 litres) vegetable stock
- 2 sticks celery (1¼ cups approx, 150 grams), diced
- 2 carrots (1½ cups approx, 200 grams), diced
- 1 zucchini, (1 cup approx, 160 grams), diced
- 1 teaspoon dried oregano
- Freshly ground black pepper
- 2 cups (50 grams) baby spinach leaves
- Fresh parsley, finely chopped
- 1–2 tablespoons extra virgin olive oil
- Juice of 1–2 lemons
- Heat a large pot over medium heat.
- When hot, add oil, onion and garlic and sauté until onion becomes soft, 3–4 minutes
- Meanwhile, rinse lentils and drain well. Add to the pot along with the vegetable stock, celery, carrot, zucchini, oregano and pepper and bring to a boil.
- Lower heat to a simmer, cover and cook for 20–25 minutes or until lentils are just soft.
- Place a handful of spinach leaves in the bottom of each of 6 soup bowls.
- Ladle soup on top, sprinkle with parsley, then drizzle with a little extra olive oil and squeeze plenty of lemon juice over the top. Enjoy!
Tip: Store cold cooked soup in the fridge for up to 5 days or in the freezer for up to 2 months.
Recipe from “veggie-licious” – how to cook with lentils, chickpeas, beans, tofu and eat more plant-based foods by Caroline Trickey – Culinary Dietitian & Nutritionist, find out more here.