Recipe
Mediterranean Tomato, Lentil and Spinach Soup
Serve this hearty vegetarian soup with crusty whole wheat bread for a complete meal. I like the sharp and slightly salty addition of freshly grated good Parmesan cheese, but omit it if serving to vegans.
Ingredients
- 1 tbsp (15 mL) olive oil
- 2 stalks celery, chopped
- 1
- 2 cloves garlic, minced
- 1 tsp (5 mL) dried basil leaf
- 1/2 tsp (2 mL) each dried oregano and thyme leaves
- Pinch each dried rosemary leaves, crumbled, and pepper
- 3 cups (750 mL) vegetable stock
- 1 can (28 oz/796 mL)diced tomato, including juice
- 1 can (19 oz/540 mL) lentils, drained and rinsed
- 3 cups (750 mL) fresh baby spinach leaves
- Freshly grated Parmesan cheese (optional)
Preparation
Heat oil in large saucepan over medium heat. Add celery, onion and garlic and cook until softened, about 5 minutes. Stir in seasonings, vegetable stock, tomatoes, lentils and lemon juice.
Bring to a boil, reduce heat and simmer covered for 5 minutes. Stir in spinach leaves until wilted, about 30 seconds. Serve with Parmesan, if desired.
Makes 8 cups (2 L), 4 servings.
- Serving(s)
- 4
| Per each of 4 servings: about | |
|---|---|
| Calories | 280 |
| Protein | 20 g |
| Fat (total) | 6 g |
| Carbohydrate | 42 g |
| Fibre | 10 g |
| Sodium | 1265 mg |
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