Vegetarian Greek Lentil Soup with Lemon and Feta

Greek Lentil Soup with Feta and Lemon

The internet can be a scary world. There is misinformation galore and pseudoscience being promoted as fact to millions of users everyday. New fad diets and superfoods are reaching consumers at lightning speed and unfortunately there is no filter.

“Legumes are a great source of protein, dietary fibre and contain minerals such as iron and zinc. They are also great sources of B vitamins as well as phytonutrients.”

Unfortunately, one piece of misinformation that is circulating the wide world web is that legumes are bad for you. Some believe they cause irritable bowel. Other’s claim legumes contain anti-nutrients. If there ever was one food that really is a superfood its legumes. Not only are they super tasty and super nutritious, they are also one food that creates minimal environmental damage in their growth and preparation. To top it off, we can now get lentils locally. Our own Victorian Chef Heidi Fink shared with us a farm in Saanich where lentils are grown. Check out Saanichton Farm for some tasty, local lentils.

Greek Lentil Soup with Feta and Lemon

If there ever was such thing as a summer soup, this is it. Not only does the citrus add freshness, the vitamin C helps to better absorb the non-heme iron. Time to get some legumes into you! For our health, and the health of our planet!

Recipe for Greek Lentil Soup with Feta and Lemon

Makes: 8 servings
Recipe adapted from: Whitewater Cooks Cookbook
Time To Finish: 45 minutes

Ingredients for Greek Lentil Soup with Feta and Lemon

2 cups red lentils
2 tbsp. olive oil
1 onion, diced
2 tsp salt
8 gloves of garlic, minced
4 carrots, diced
1 tsp cracked pepper
1/4 tsp chili flakes
1 tbsp. oregano
1 tbsp. fresh rosemary, chopped
2 bay leaves
8 cups of vegetable stock*
zest of 1/2 lemon
juice of 2 lemons
1 cup feta cheese, crumbled
2 tsp minced rosemary
cracked pepper to taste

Method for Greek Lentil Soup with Feta and Lemon

Start by rinsing the lentils in a colander under running water. Set aside to drain.

Heat the olive oil in a large pot and add onions and sauté until translucent. Add carrots, garlic, salt, pepper, chili flakes, 1 tbsp. rosemary, oregano and bay leaves. Stir well and sauté until carrots are tender.

Add the stock and the lentils and bring to a boil. Reduce the heat and let simmer partially covered, until the lentils are soft and have broken apart (around 20-25 minutes).

Remove the bay leaves. Decide at this point if you would like to puree the soup or not. I like to leave mine chunky.

Season the soup with lemon zest and lemon juice. Decide if more salt and pepper is needed.

To serve, combine the feta cheese, 1 tsp minced rosemary and fresh cracked pepper in a bowl. Sprinkle over hot bowls of soup and enjoy.

Nutrition Information for Greek Lentil Soup with Feta and Lemon

Calories 320
Carbohydrate 40g
Fibre 7.5g
Sugar 4.0g
Protein 21g
Fat 9.5g
Saturated Fat 3.8g
Sodium 600mg
Potassium 850mg
Vitamin C 27mg
Calcium 165mg
Iron 4.6mg
Vitamin B12 0.6ug

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