This Mediterranean inspired lentil soup is nourishing, healthy and filling. Drizzled with lemon juice and a sprinkle of shaved parmesan and parsley gives it that final touch. 

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Lemon and Garlic Lentil Soup
Serves 6
A nourishing, healthy and filling soup. Great for vegetarians.
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404 calories
36 g
44 g
17 g
26 g
10 g
392 g
1092 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
392g
Servings
6
Amount Per Serving
Calories 404
Calories from Fat 150
% Daily Value *
Total Fat 17g
26%
Saturated Fat 10g
48%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 44mg
15%
Sodium 1092mg
45%
Total Carbohydrates 36g
12%
Dietary Fiber 15g
58%
Sugars 5g
Protein 26g
Vitamin A
13%
Vitamin C
44%
Calcium
34%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 tbsp. butter
  2. 4 brown onions, peeled and finely sliced
  3. 5 garlic cloves, peeled and finely sliced
  4. 1 tsp. salt
  5. ¼ tsp. black pepper
  6. 1 tsp. sumac
  7. 1 ¼ cups puy lentils, washed
  8. Juice from 2 lemons plus extra for serving
  9. Zest from 1 lemon
  10. 1/3 cup white wine
  11. 1.2 litres stock (vegetable or chicken)
  12. 1 bay leaf
  13. Handful fresh parsley leaves, roughly chopped
  14. 150g Parmesan cheese, grated
Instructions
  1. 1. Heat a large saucepan/ stockpot over medium heat and melt the butter. Add the onions, garlic, sumac and salt and pepper until softened.
  2. 2. Add lentils and cook for a few minutes, stirring often. Mix in the lemon juice and zest.
  3. 3. Deglaze in white wine. Pour in the stock and add the bay leaf. Bring to a simmer.
  4. 4. Cook over low heat for approximately 30-45 minutes or until lentils are tender but still holding their shape. (You can also cook the soup in the oven at 160°C for 45 minutes. Turn the oven up to 180°C and cook for another 10-15 minutes to brown the top before serving).
  5. 5. Taste and adjust seasoning (salt and pepper) to your liking. If the soup is too thick, add more stock or water.
  6. 6. Ladle soup into bowls. Drizzle extra lemon juice and sprinkle cheese and parsley on top. Enjoy!
Adapted from Caroline Velik
beta
calories
404
fat
17g
protein
26g
carbs
36g
more
Adapted from Caroline Velik
Missemzyy http://www.missemzyy.com/
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November 25, 2014

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