Recipes · Greek · Soups and Broths
Fakes (Greek Lentil Soup)
One serving has 409 kcal and 19 g protein, and at least a fifth of a woman's daily need of folate (88%), copper (73%), manganese (69%), thiamin (64%), pyridoxine (44%) and vitamin A (40%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (528 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: celery, sulphite
Ingredients
- 70 g Lentils, brown or green, dried
- 12 g Olive oil
- 40 g Onions, raw
- 4 g Garlic, raw
- 30 g Carrots, raw
- 15 g Tomato paste
- 0.3 g Bay leaves
- 150 g Vegetable broth
- 200 g Water
- 6 g Vinegar, red wine
- 0.2 g Black pepper
Method
- Rinse the lentils and pick over for any grit.
- Warm the olive oil in a pot and sweat the chopped onion, garlic and diced carrot for 5 minutes until softened.
- Stir in the tomato paste and cook for 1 minute, then add the lentils, bay leaf, vegetable broth and water.
- Bring to a boil, then simmer for 30-35 minutes, partly covered, until the lentils are fully tender and the soup has thickened slightly, topping up with a little more water if it gets too thick.
- Season with pepper (the broth already carries some salt) and remove the bay leaf.
- Ladle into a bowl and finish each portion with a drizzle of red wine vinegar and, if you like, a little extra olive oil, as is traditional.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 409 kcal | 19% |
| Carbohydrates | 56.9 g | |
| Water | 434 mL | |
| Fiber | 9.8 g | 33% |
| Protein | 19.3 g | 40% |
| Tryptophan | 0.17 g | |
| Threonine | 0.71 g | |
| Isoleucine | 0.8 g | |
| Leucine | 1.3 g | |
| Lysine | 1.3 g | |
| Methionine | 0.16 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.91 g | |
| Histidine | 0.52 g | |
| Fat | 13.1 g | |
| Monounsaturated | 8.9 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 70.6 mg | 7% |
| Copper | 0.66 mg | 73% |
| Iron | 5.6 mg | 31% |
| Magnesium | 52.2 mg | 17% |
| Manganese | 1.2 mg | 69% |
| Phosphorus | 243 mg | 35% |
| Potassium | 832 mg | 18% |
| Selenium | 1.7 µg | 3% |
| Sodium | 489 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 0.57 mg | 44% |
| Folate (vitamin B9) | 351 µg | 88% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 79.8 mg | 19% |
| Vitamin A | 282 µg | 40% |
| Vitamin C | 13.2 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 18 µg | 20% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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