View Previous Recipes
Greek Lentil Soup (Fakisoupa)
Nancy Rogers, MS, RD
As I looked through my recipe cards for a fast, easy, tasty soup that used a legume, I found a faded gray 3x5 with this recipe scribbled on it. I couldn't remember where I collected this recipe, and had never tried it. So I put the lentils in a pan of water and let them soak overnight and through the next day. When I got home from work, I poured off the water (use a strainer since lentils are small), added the rest of the ingredients, and let it simmer for 45 minutes while I made a tossed green salad and sliced some whole grain pita bread. For a side dish, I combined nonfat plain yogurt mixed with a tsp or so of dill weed (dried, in the spice aisle), and added sliced cucumber to that. It was a delicious meal, very healthy, and one that both my husband and I really enjoyed!
Ingredients
- 1 1/4 c. dry lentils
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 bay leaf
- 2 tsp Italian seasoning
- 4-6 peppercorns
- 2 c. canned or fresh tomatoes, diced
- 1 quart water or salt free chicken broth
- 1/4 c. olive oil
- 1/4 tsp salt
- Lemon slices and lowfat/nonfat plain yogurt (optional)
Combine all the ingredients (except the salt) in a large saucepan.
Bring to a boil and simmer until lentils are tender, around 45 minutes.
Salt to taste. For an adventure, you can add more seasoning; try a bit
of basil oregano, rosemary, thyme or sage. Or add a dollop of plain
yogurt or a squeeze of lemon juice.
Nutrient Analysis, 4 servings per recipe
- 375 Calories
- 19 g. Protien
- 10 g. Fiber
- 2.5 g. saturated fat
- 633 mg potassium
- 373 mg sodium
|
