Greek · Lunch
Lentil Soup With Garlic (GLP-1)
Greek-style lentil soup built protein-forward for easier digestion, simmered with brown lentils, garlic, onion, carrot, tomato, and bay leaf, finished with olive oil and red wine vinegar. A poached egg stirred through brings protein up without refined starch.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
392Calories
37.8gProtein
13.1gFat
38.5gCarbs
8.2gSugar
9.6gFiber
780mgSodium
384mgChol
3.9gSat Fat
980mgPotassium
195mgCalcium
5.8mgIron
0.9mcgVitamin B12
11mgVitamin C
vegetarian
gluten-free
high-fiber
protein-rich
low-calorie
glp-1
Instructions
1
Prep
Mince garlic, chop onion, carrot, and parsley; combine all ingredients and have ready.
2
Sweat
Warm olive oil in a small saucepan over medium heat; add onion and carrot, cooking 4 minutes until softened and translucent.
3
Simmer
Add garlic, tomato paste, brown lentils, bay leaf, and vegetable stock; simmer over medium-low heat for 15 minutes until thickened, stirring occasionally.
4
Poach
In barely simmering water over low heat, poach the egg for 3 minutes until white sets and yolk jiggles at centre.
5
Finish
Remove bay leaf, stir in vinegar, season with salt and pepper to taste, tasting until sharpness balances tomato.
6
Plate
Ladle soup into a bowl, top with poached egg, and scatter parsley over the surface.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g300g brown lentils, cooked
- 4 cloves4 cloves garlic
- 11 onion
- 80g80g carrot
- 32g32g tomato paste
- 22 bay leaf
- 480ml480ml vegetable stock, low-sodium
- 22 large eggs
- 10ml10ml olive oil
- 10ml10ml red wine vinegar
- 8g8g parsley
- salt, to taste
- black pepper, to taste
