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A beloved Greek staple — brown lentils simmered with tomatoes, carrot, bay leaf, and oregano, finished with red wine vinegar. Economical, deeply satisfying, and rich in plant protein.
Ingredients
- ¾ cup dry brown or green lentils, rinsed
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 carrot, diced
- 2 garlic cloves, minced
- 1 cup crushed tomatoes
- 3 cups water or low-sodium vegetable broth
- 1 bay leaf
- ½ teaspoon dried oregano
- 1 tablespoon red wine vinegar
- Black pepper to taste
Nutritional notes
Lentils are one of the most nutrient-dense legumes — high in plant protein, iron, folate, and soluble fibre associated with healthy cholesterol levels. They have a very low glycaemic index, making them ideal for blood sugar management. Red wine vinegar adds acetic acid, which further blunts post-meal glucose spikes. Oregano provides antioxidant polyphenols. This soup is naturally low in fat and very high in fibre.
Nutritional Highlights
Per serving (approx.): 240 kcal · 14g protein · 40g carbs · 13g fiber · 4g fat
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Instructions
- 1
Heat the olive oil in a medium pot over medium heat. Add the onion and carrot and cook for 5 minutes until softened. Add the garlic and cook for 30 seconds.
- 2
Add the rinsed lentils, crushed tomatoes, water or broth, bay leaf, and oregano. Stir to combine.
- 3
Bring to a boil, then reduce heat and simmer partially covered for 30–40 minutes, until the lentils are completely tender. Add more water if the soup becomes too thick.
- 4
Remove the bay leaf. Stir in the red wine vinegar and season with black pepper.
- 5
Serve hot with crusty bread and a drizzle of olive oil. Excellent for meal prep — refrigerate for up to 4 days or freeze in portions.
