Ingredients 500 gr small lentils 1/2 cup olive oil 2 dry onions, finely chopped 2 small tender leeks, finely chopped 2 clov. garlic, finely chopped 2 carrots, grated or very finely chopped 2 medium tomatoes, finely chopped 2 tbsp tomato paste 2 bay leaves A little oregano A splash of vinegar Salt Pepper FOR SERVING Olives Feta Bread Expert Tip Dr. Tasos Papalazarou This is considered a classic Mediterranean dish. Lentils are rich in dietary fiber, which supports healthy digestion, increases satiety, and reduces the risk of heart disease. The plant-based protein in lentils contains most essential amino acids, with the exception of methionine. To obtain protein of high biological value, comparable to meat, pair lentils with bread or rice. Equipment Pot TAGS LEGUMES CARROT 30-MINUTE MEALS LOW BUDGET MAIN COURSES LENTED FOOD LIGHT SUPERFOODS VEGAN VEGETARIAN GREEK TRADITIONAL FOODS WHAT TO COOK TODAY Ingredients 500 gr small lentils 1/2 cup olive oil 2 dry onions, finely chopped 2 small tender leeks, finely chopped 2 clov. garlic, finely chopped 2 carrots, grated or very finely chopped 2 medium tomatoes, finely chopped 2 tbsp tomato paste 2 bay leaves A little oregano A splash of vinegar Salt Pepper FOR SERVING Olives Feta Bread Instructions First rinse the lentils, then boil them in plenty of water for 5 minutes and drain. Heat 3 to 4 tablespoons of the total olive oil and sauté the onion and leek for 3 minutes. Add the garlic and carrot, and stir to coat with the oil. Next add the tomato paste, pressing it into the base of the pot. Add the lentils, tomatoes, bay leaves, and enough hot water to cover. Cover and simmer over low heat for about 25 minutes, until the ingredients are creamy and tender. At the end, season with salt and pepper, then slowly pour in the remaining olive oil from the 1/2 cup, stirring gently over low heat to help the mixture become silky. Serve the soup with 2 tablespoons of vinegar and a sprinkling of oregano. Tips Always enjoy lentils with a starchy food like rice or bread, as this creates a complete protein, equivalent in quality to meat. The soup may also be puréed into a velouté. Garnish with crisp bacon or cured fish fillet and enjoy as a nourishing, satisfying meal. Cooking time always depends on the tenderness of the lentils. They are ready once they become creamy. A sweet potato or regular potato, diced, may be added for a richer result. TAGS LEGUMES CARROT 30-MINUTE MEALS LOW BUDGET MAIN COURSES LENTED FOOD LIGHT SUPERFOODS VEGAN VEGETARIAN GREEK TRADITIONAL FOODS WHAT TO COOK TODAY
