Directions:
- In a large pot, cover lentils with boiling water and allow to boil for 10 minutes.
- Drain lentils of this ‘first boiling’ (greeks think that this process makes the lentils easier to digest – I prefer it).
- Put lentils back into pot.
- Add bulgar or barley (if using), onions, garlic, carrots, tomato paste, bay leaves, salt and pepper.
- Pour 2 1/2 quarts of boiling water over lentils, bring to a boil.
- When mixture boils, decrease temperature to leave the lentils cooking at a simmer and cook, covered, for 1 1/2 hours.
- Add olive oil and balsamic vinegar and simmer 1/2 an hour longer.
- Taste.
- If the lentils are still too firm to the bite, allow to cook until they are tender and soup has thickened (soup will continue to thicken as it cools).
- If the soup is too thick, you can thin with a little hot water.
- Traditionally, we eat this soup with lots of Kalamata olives, feta cheese and crusty bread.
- I serve half the soup on one day and freeze the other half (it freezes beautifully) to serve on another day when I’m too busy to cook.
- Crockpot Version: Put all the ingredients except for olive oil and balsamic vinegar into your crockpot.
- Cook on low for 7 hours.
- Add olive oil and balsamic vinegar and cook a further 2 hours.
- Ev's notes: You can enrich this already delicious soup by making a couple of variations. Add 1/2 lb of minced bacon, but cut back the olive oil to a couple of tablespoonfuls; or add 1 lb of sliced sausage, like Kielbasa. Again, cut back on the oil.
- New note: (added Dec. 27, 2004) I have taken to adding 1/2 cup bulgur wheat to this soup when I add all the other ingredients; it makes the soup more nutritionally complete if totally vegetarian, and really good and hearty; I strongly urge you try this version.
- Freezer Note: This makes quite a lot of soup - definitely enough for 2 meals (plus a little extra for the super-hungry) for my family of 5. I have taken to freezing half the batch to provide me with a quick, nutritious dinner further on down the line when time is short and you don't want to resort to ordering inches Just defrost in microwave, reheat well and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 293.11 Kcal (1227 kJ) | ||
| Calories from fat | 129.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.38g | 22% | |
|---|---|---|---|
| Sodium | 412.24mg | 17% | |
| Potassium | 508.18mg | 11% | |
| Total Carbs | 30.84g | 10% | |
| Sugars | 3.99g | 16% | |
| Dietary Fiber | 13.01g | 52% | |
| Protein | 10.79g | 22% | |
| Vitamin C | 5.6mg | 9% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 3.2mg | 18% | |
| Calcium | 59mg | 6% | |
| Amount Per 100 g | |||
| Calories | 93.01 Kcal (389 kJ) | ||
| Calories from fat | 41.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.56g | 22% | |
|---|---|---|---|
| Sodium | 130.82mg | 17% | |
| Potassium | 161.26mg | 11% | |
| Total Carbs | 9.79g | 10% | |
| Sugars | 1.26g | 16% | |
| Dietary Fiber | 4.13g | 52% | |
| Protein | 3.42g | 22% | |
| Vitamin C | 1.8mg | 9% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 1mg | 18% | |
| Calcium | 18.7mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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