BeginnerSoupDinnermediterranean
Dairy FreeGluten FreeNut FreeVeganVegetarianDairy-Free
Prep:15 min
Active:20 min
Cook:45 min
Total:1h
Servings:10
A nourishing soup with protein-rich lentils and vegetables, inspired by longevity-promoting Mediterranean diets.
Ingredients
Servings:
10
- 2 cups dry lentils, rinsed & sorted
- 10 cups vegetable broth
- 2 whole onions, chopped
- 6 cloves garlic, minced
- 4 stalks celery, chopped
- 6 whole carrots, chopped
- 2 cups broccoli, chopped
- 2 cups cauliflower, chopped
- 4 cups crushed tomatoes
- 2 teaspoons dried oregano
- 2 teaspoons dried basil
- 2 teaspoons dried rosemary
- 2 teaspoons salt
- 3 cups leafy greens (kale or spinach)
- 1 cup Nuts (almonds, walnuts), toasted & chopped
- 1 tablespoons olive oil
Instructions
- 1
Heat olive oil in a large pot over medium heat.
- 2
Add onion & garlic & cook until softened.
- 3
Add all remaining ingredients except leafy greens.
- 4
Bring to a boil, then reduce heat & simmer for 25 mins.
- 5
Stir in the leafy greens & simmer for another 10 mins until they wilt.
- 6
Top with chopped nuts when serving.
Equipment
- Large Pot
Nutrition Facts
Calories102
% Daily Value*
Total Fat1.48g
Saturated Fat0.23g
Trans Fat0.00g
Cholesterol0.00mg
Sodium1023.27mg
Total Carbohydrate16.21g
Dietary Fiber5.04g
Total Sugars10.36g
Includes Added Sugars0.00g
Protein3.67g
Vitamin D0%
Calcium5%
Iron9%
Potassium5%
* Percent Daily Values are based on a 2,000 calorie diet.