Lentils—a small but mighty legume—are packed with protein, fibre, vitamins, and minerals. They’re a staple in Mediterranean kitchens and the foundation of this nourishing Greek classic. Not just nutritious, this Greek lentil soup is comforting, flavorful, and budget-friendly, making it a beloved dish for both families and foodies.
A pot of Greek lentil soup proves simple ingredients create unforgettable meals. This dish checks all the boxes: it’s easy to prepare, keeps you full, and tastes fantastic. The aroma of simmering lentils, tomatoes, and herbs fills the kitchen, turning an ordinary evening into something special. Pair it with crusty bread, feta, and olives for the perfect meal that feels as satisfying as any gourmet fare.
Lentil Types for This Recipe
Choosing the right type of lentil can make a difference in your soup. Here’s a quick breakdown:
- Brown Lentils (European Lentils): Inexpensive and firm when cooked, these stand in well for beans in soups and veggie patties.
- Green Lentils (French Lentils): Nutty and sturdy, they work beautifully in salads and warm dishes.
- Red Lentils: These cook the fastest and turn soft, which makes them great for purees and dals.
- Black Lentils (Beluga Lentils): Tiny and caviar-like, these create visual drama on any dinner plate.
Stick with green or brown lentils for the best outcome. Always check the packaging for exact cook times, as they can vary.
Lentils Are a Health Powerhouse
Packed with nutrients and completely gluten-free, these tiny powerhouses offer more than great taste. Rich in fiber, vitamins, and minerals, lentils provide a low-fat, cholesterol-free alternative to meat. Better yet, they’re quick to cook, making them perfect for busy home cooks needing a nutritious meal in a pinch.
1. May Help Prevent Disease
Fiber and plant compounds in lentils might combat conditions like diabetes and heart disease. Studies link their nutrients to lower cancer risks, while their low glycemic index can help control blood sugar.
2. Can Lower Blood Pressure
Packed with potassium and offering a low-sodium option, lentils can balance the negative effects of salt. Replacing red meat with lentils may further help manage hypertension.
3. Support Heart Health
Nutrients like folate and iron are linked to better heart function. Lentils may cut risks for heart disease by improving bad cholesterol and reducing blood pressure.
4. Can Boost Energy Levels
Lentils are rich in iron, crucial for producing haemoglobin in red blood cells. For those with anaemia—or anyone feeling sluggish—this legume offers a natural energy boost. Pair lentils with vitamin C-rich foods like tomatoes or bell peppers for better iron absorption.
5. Keep Your Digestive System Happy
Loaded with fibre, lentils promote gut health and help regulate bowel movements. Some evidence suggests they may reduce the risk of colorectal cancer. Good digestion isn’t just about comfort—fibre supports immunity in the long run.
What to Watch Out for with Lentils
Even nutritious foods can have drawbacks. Eat too many lentils, and their fibre can lead to gas and stomach discomfort. Those new to high-fiber diets should ease in gradually to avoid these side effects.
Lentils also contain natural compounds called anti-nutrients, which can block your body from absorbing key minerals like iron and zinc. Soaking and thoroughly cooking lentils significantly reduce these effects.
For most people, lentils are a healthy and safe choice. However, those with legume allergies—particularly to chickpeas—might need to avoid them. In some regions like Spain, lentil allergies are reported as more common than peanut allergies.
Consider consulting a healthcare provider before adding lentils to your diet to rule out any food sensitivities.
Greek Lentil Soup
Not just nutritious, this Greek lentil soup is comforting, flavorful, and budget-friendly, making it a beloved dish for both families and foodies.
- 250 g brown or green lentils (about 1 1/4 cup)
- 2 tbsp olive oil
- 1 medium onion (roughly chopped)
- 2 carrots (sliced)
- 2 celery stalks (sliced)
- 2 garlic cloves (thinly sliced)
- 2 bay leaves
- 1 tsp ground cumin
- A pinch of red chili flakes (optional, for heat)
- 400 g canned diced tomatoes (about 14 oz)
- 1 vegetable stock cube
- 6 1/2 cups 1.5 liters water
- 1 tsp salt
- Freshly ground black pepper to taste
- Rinse lentils: Wash them thoroughly under cold water and drain well.
- Prep the base: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 3-5 minutes until softened.
- Add aromatics: Stir in garlic, bay leaves, cumin, and chili flakes. Cook for 1 minute to release flavors.
- Combine ingredients: Add lentils, canned tomatoes, stock cube, and water. Stir to mix everything evenly.
- Simmer to perfection: Bring to a boil, then lower to a gentle simmer. Cover and cook for 40-45 minutes, stirring occasionally.
- Season: Five minutes before finishing, add salt and black pepper.
- Enjoy: Remove from heat, ladle into bowls, and drizzle with olive oil or vinegar if desired.
- Serve: alongside your favorite bread, feta, and olives.
This soup isn’t just a meal—it’s a tradition. Greek lentil soup, or fakes (Φακές), has been prepared in homes for generations, treasured for its simplicity and wholesome flavours. It’s ideal for vegetarians and vegans and has the authentic taste of everyday Greek cooking. It balances hearty lentils with vibrant notes of olive oil and tomatoes, offering a nutritional powerhouse while comforting the soul.
