3 Mediterranean Lentil Soups: Italian Lentil Soup, Turkish Lentil Soup and Mediterranean Lentil Soup – If you are looking for vegan soup recipes that are easy to make, healthy, budget-friendly and Mediterranean-diet friendly… these soup recipes are for you!
Lentils are a major part of the Mediterranean diet for good reason. They’re chock-full of essential nutrients and rich in plant-based protein. In fact, there are 24.6 grams of protein per 100 grams of lentils, compared to chicken breasts’ measly 22.5 grams! They’re also high in dietary fiber, low in fat, and are a complex carb with a low glycemic index.
🍅INGREDIENTS:
🍅 ITALIAN LENTIL SOUP 🔹 Extra-virgin olive oil 🔹1 medium yellow onion, finely chopped 🔹4 large garlic cloves, minced 🔹2 carrots, chopped 🔹1 celery rib, chopped 🔹Kosher salt 🔹Black pepper 🔹1 (28-ounce) can whole tomatoes (I like San Marzano) 🔹1 cups vegetable broth 🔹1 dried bay leaf 🔹1 tablespoon Italian seasoning 🔹1/2 to 1 teaspoon red pepper flakes 🔹1 cup green lentils, rinsed (or brown lentils) 🔹2 cups baby spinach 🔹1 cup chopped parsley leaves 🔹Splash red wine vinegar 🔹Freshly grated parmesan cheese, for garnish (optional)
TURKISH LENTIL SOUP: 🔹5 tablespoons extra virgin olive oil 🔹1 medium yellow onion, chopped 🔹3 garlic cloves, minced, divided 🔹2 to 3 carrots, peeled and chopped 🔹1 medium russet potato, peeled and small diced or chopped 🔹Kosher salt 🔹2 tablespoons tomato paste 🔹6 cups low-sodium vegetable broth 🔹2 teaspoons Aleppo pepper, divided 🔹1 teaspoon cumin 🔹½ teaspoon coriander 🔹1 cup red lentils, picked over and rinsed 🔹1 large lemon, cut into wedges
MEDITERRANEAN LENTIL SOUP: 🔹1 ½ cups green lentils 🔹Extra virgin olive oil, I used Private Reserve 🔹1 medium yellow onion, chopped 🔹1 large carrot, chopped 🔹2 celery stalks, chopped 🔹1 russet potato, small diced 🔹3 to 4 garlic cloves, minced 🔹1 small zucchini squash, diced 🔹Kosher salt, a pinch 🔹Black Pepper, a pinch 🔹1 tsp ground coriander 🔹1 tsp ground cumin 🔹1 tsp turmeric powder 🔹1/2 tsp ground cinnamon 🔹1/2 tsp cayenne pepper, optional 🔹1 (28 ounce) can diced tomatoes 🔹2 ½ cup water or low-sodium broth 🔹1 cup chopped fresh parsley, stems removed 🔹juice from half a lemon or lime 🔹Bread to serve
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