- Lentils: Use canned lentils for a quick 30-minute meal, or cooked dried lentils for a firmer bite.
- Olive oil → Use extra virgin for depth. Avocado oil works well for a lighter option.
- Onion and leek → No leeks? Double the onion or add a shallot for sweetness.
- Carrots → Substitute diced celery or sweet potato for color and variety.
- Garlic → Use grated, chopped, or even roasted garlic for a milder taste.
- Tomato paste and crushed tomatoes → Try tomato purée or diced fresh tomatoes instead.
- Bay leaves and oregano → Swap with thyme or Italian herbs if that’s what you have.
- Vegetable broth → Choose low-sodium or use homemade stock for a heart-healthy option.
- Red wine vinegar → Replace with lemon juice for a bright, fresh finish.
- Feta cheese → Try crumbled low-fat Greek yogurt or Skyr for a creamy, high-protein alternative.
Greek Lentil Soup (Fakes Soupa)
Servings: 4 people
- 3 cans lentils 15 oz / 400 g each can or 4½ cups / 690 g cooked lentils.
- 2 tablespoons extra virgin olive oil
- 1 onion chopped
- 2 carrots sliced
- 1 leek thinly sliced
- 3 cloves garlic grated
- ¼ teaspoon red pepper flakes optional — add more or less to taste
- 3 tablespoons tomato paste
- 2 bay leaves sub dried thyme
- 1 can crushed tomatoes 15 oz / 400 g each can
- 1 teaspoon dried oregano
- 4 cups vegetable broth or chicken broth
- 2 tablespoons red wine vinegar
- ½ teaspoon salt + black pepper to taste
- 4 ounces feta cheese optional for serving + 4 slices crusty bread and Kalamata olives and you've got the perfect Greek dinner.
- Sauté the Vegetables: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 onion, 2 carrots, 1 leek, and a pinch of salt. Cook for about 5 minutes, stirring often, until soft and fragrant.
- Add Flavor: Stir in 3 cloves garlic, ¼ teaspoon red pepper flakes, 3 tablespoons tomato paste, and 2 bay leaves. Cook for 1 minute, stirring, until the tomato paste darkens slightly.
- Simmer the Soup: Add 3 cans lentils, 1 can crushed tomatoes, 1 teaspoon dried oregano, 4 cups vegetable broth, ½ teaspoon salt, and pepper. Stir well, then simmer gently for 15 minutes, or until the soup thickens and flavors come together.
- Finish and Serve: Stir in 2 tablespoons red wine vinegar, then taste and adjust seasoning. For a creamier texture, blend a cup of soup and mix it back in. Serve warm with olive oil, feta, and crusty bread.
Substitutions
Tips
- Reduce sodium → Rinse canned lentils and feta, and choose “no salt added” or “low sodium” canned tomatoes, tomato paste, and vegetable broth. Use half broth and half water for lighter flavor.
- Use good olive oil → Extra virgin olive oil adds authentic Mediterranean taste and depth.
- Don’t skip the vinegar → That final splash brightens the soup and balances the richness.
- Simmer gently → Slow cooking helps the flavors blend, even when using canned lentils.
- Adjust the texture → Blend a cup of soup and stir it back in for a creamier feel.
- Season in layers → Add salt early, then adjust before serving for the best flavor.
- Finish with freshness → A drizzle of olive oil and a sprinkle of oregano or feta make it shine.
- Serve it simply → Enjoy with crusty bread, olives, or a crisp salad for a complete Mediterranean meal.
