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+ servings

Fire-Roasted Tomato Lentil Soup

This healthy Mediterreanan inspired tomato lentil soup is made with fresh vegetables, protein-rich red lentils and the fire roasted tomatoes adds depth of smoky tomato flavour. A beautiful cozy and nourishing soup!
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4
Course: Soup
Cuisine: Mediterranean
Calories: 295.42

Ingredients
  

  • 2 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 2 carrots, peeled and diced
  • 1 celery, diced
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 2 tbsp tomato paste
  • 1-28 oz can of fire-roasted tomatoes
  • 4 cups vegetable broth
  • 1 cup red lentils, rinsed
  • 1 tsp Himalayan salt and freshly ground pepper
  • 2 cups kale, remove leaves from stem, bite sizes
  • 1/2 lemon, juice
  • 1/4 cup feta, crumbled or plant-based feta cheese
  • fresh basil and oregano

Equipment

  • Dutch oven or soup pot
  • hand emulsfier, blender or food processor

Method
 

  1. In a Dutch oven or soup pot, heat olive oil over medium heat, add onion and sauté for about 2 minutes, then add carrots and celery, continue cooking for 3 minutes, then add garlic and sauté for another minute.  
  2. Stir in oregano, basil and tomato paste. Add fire-roasted tomatoes, vegetable broth, lentils, salt and pepper. Bring soup to a low boil.
  3. Reduce heat and simmer for 25-30 minutes until the lentils are cooked, carrots and celery are tender. Transfer in batches to food processor/blender or use a hand emulsifier and pulse 3-4 times, just enough to create a slight creamy texture and leaving some of the vegetables and lentils whole. Stir in kale and lemon juice. Adjust the seasoning if necessary.
  4. Garnish with fresh basil, oregano and crumbled feta. Serve immediately and enjoy!

Nutrition

Calories: 295.42kcalCarbohydrates: 40.27gProtein: 15.24gFat: 9.02gSaturated Fat: 1.77gPolyunsaturated Fat: 1.1gMonounsaturated Fat: 5.22gCholesterol: 5.02mgSodium: 1137.11mgPotassium: 736.99mgFiber: 16.39gSugar: 7.35gVitamin A: 6868.97IUVitamin C: 19.98mgCalcium: 95.22mgIron: 4.5mg

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