Lentil soup: vegan



8 c water
1 onion chopped
2 cloves of garlic minced
3 bay leaves
1 eight oz. can of tomato sauce
3 carrots, cut in small circles
1 bag of green lentils, 14 to 16 oz.
salt and pepper to taste


Put water into a heavy, large sauce pot* and add all of the ingredients. Cover and turn heat to medium high until the soup starts to boil. Turn down heat to low and simmer covered for about one hour. Stir frequently to avoid sticking.

The lentils will begin to break down and the soup will get thick and take on a nice rich, brown color.

Before serving remove the bay leaves.

Serves about 8: 270 calories per cup.

Rating: 5 out of 5.

This soup is a family hand-me-down from my greek ancestors. It is hearty and gratifying. After you put the soup in a bowl add 1 tsp of olive oil and 1 tsp of vinegar, adding 40 more calories. Traditionally served with feta cheese and olives to make it authentically greek, it is so versatile that sometimes we add peanuts to the soup, sometimes we add salsa.

If you see tiny white sprouts as you are cooking the lentils, do not be concerned. As the lentils cook and separate, the little sprouts come out of the lentil.

*It is best to cook the soup in a heavy pot as it can burn. If you don’t have a heavy pot, check it more frequently and stir often.


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