Greek-Style Lentil Soup (Fakes Soupa): A Hearty and Nutritious Meal

Why Greek Lentil Soup is a Must-Try Dish

Greek-style lentil soup, also known as Fakes Soupa, is a traditional and comforting dish enjoyed across Greece. This hearty soup is packed with protein-rich lentils, fresh vegetables, and aromatic herbs, making it not only delicious but also incredibly nutritious. Whether you are looking for a healthy meal or a quick plant-based dinner, this soup is an excellent choice.

Lentil soup has been a staple in Greek households for centuries. It’s simple to prepare, requires minimal ingredients, and is naturally vegan. Plus, it’s a great way to get fiber, iron, and essential vitamins into your diet.

In this blog post, you’ll learn how to make the best Greek-style lentil soup, with step-by-step directions, a detailed ingredient list, and proper nutrition information.

The Secret to Making Authentic Greek Lentil Soup

To make an authentic Greek-style lentil soup, you need high-quality lentils, fresh vegetables, and the right seasoning. The traditional recipe is simple, but small details make a big difference in taste.

Best Lentils for Greek Soup

Lentils are the star of this dish. While there are several varieties, Greek lentil soup typically uses brown lentils because:

• They hold their shape while cooking.
• They have a rich, earthy flavor.
• They cook relatively quickly.

If brown lentils are unavailable, green lentils are a great substitute.

Why Olive Oil is Essential

Greek cuisine is famous for its use of extra virgin olive oil, which adds a deep flavor and enhances the dish’s nutritional value. Be sure to use a good-quality olive oil for the best results.

Balancing Acidity with Vinegar and Tomatoes

A unique feature of Greek lentil soup is the addition of red wine vinegar or lemon juice. This balances the earthy flavor of the lentils with a slight tangy taste. Similarly, tomatoes (fresh or canned) give the soup a rich texture and natural sweetness.

Ingredients List with Proper Nutrition Information (Per Serving)

Here’s what you’ll need to make 4 servings of this delicious soup:

Main Ingredients

• Brown lentils – 200g (30g protein, 20g fiber)
• Olive oil – 3 tbsp (40g healthy fats)
• Onion – 1 medium, finely chopped (2g fiber, 1g protein)
• Carrots – 2 medium, diced (5g fiber, 6g natural sugar)
• Garlic – 3 cloves, minced (antioxidants, immune-boosting)
• Tomato paste – 2 tbsp (rich in lycopene)
• Diced tomatoes – 400g can (vitamin C, fiber)
• Vegetable broth – 1L (flavor base, essential minerals)
• Bay leaves – 2 (adds depth of flavor)
• Dried oregano – 1 tsp (antioxidants, Greek flavor)
• Red wine vinegar – 2 tbsp (boosts digestion)
• Salt and black pepper – to taste

Optional Ingredients for Extra Flavor

• Cumin – ½ tsp (adds warmth and depth)
• Red pepper flakes – ¼ tsp (for a spicy kick)
• Fresh parsley – for garnish
• Feta cheese – for serving (if not vegan)

Step-by-Step Directions: How to Cook Greek-Style Lentil Soup

Step 1: Prepare the Lentils

1. Rinse the brown lentils under cold water to remove any debris.
2. If you prefer a softer texture, soak the lentils for 1-2 hours before cooking.

Step 2: Sauté the Vegetables

1. In a large pot, heat 3 tbsp of olive oil over medium heat.
2. Add the chopped onion, diced carrots, and minced garlic.
3. Sauté for 5 minutes, stirring occasionally, until the vegetables soften.

Step 3: Add the Flavor Base

1. Stir in 2 tbsp of tomato paste and cook for 1 minute to enhance its sweetness.
2. Add 400g diced tomatoes and 1 tsp oregano.
3. Mix well and cook for another 2 minutes.

Step 4: Cook the Lentils

1. Pour in 1L of vegetable broth and bring to a boil.
2. Add the rinsed lentils, 2 bay leaves, salt, and pepper.
3. Reduce the heat and let it simmer for 35-40 minutes, stirring occasionally.

Step 5: Add the Final Touches

1. Once the lentils are tender, add 2 tbsp of red wine vinegar.
2. Stir well and adjust seasoning if needed.

Step 6: Serve and Enjoy

1. Remove the bay leaves before serving.
2. Garnish with fresh parsley and a drizzle of olive oil.
3. Serve hot with crusty bread or a Greek salad.

Food Safety Tips for Cooking Lentil Soup

To ensure your soup is safe and healthy, follow these essential food safety tips:

• Rinse lentils properly to remove dirt and debris.
• Store leftovers in an airtight container and refrigerate within 2 hours of cooking.
• Reheat thoroughly before serving, ensuring it reaches 75°C (165°F).
• Use fresh ingredients to avoid foodborne illnesses.
• Consume within 3-4 days or freeze for longer storage.

Health Benefits of Greek Lentil Soup

This soup is not just delicious—it’s also incredibly nutritious! Here’s why you should add it to your diet:

✔ High in protein – Lentils provide plant-based protein, perfect for vegetarians.
✔ Rich in fiber – Supports digestion and gut health.
✔ Low in fat – Helps maintain a healthy weight.
✔ Loaded with antioxidants – Tomatoes and garlic boost the immune system.
✔ Heart-healthy – Olive oil and lentils support cardiovascular health.

FAQs About Greek Lentil Soup

1. Can I use canned lentils instead of dried lentils?
Yes, but reduce the cooking time to 15 minutes since canned lentils are already cooked.

2. How can I make this soup thicker?
Let the soup simmer longer or mash some lentils for a creamier consistency.

3. What can I serve with Greek lentil soup?
It pairs well with Greek salad, pita bread, or roasted vegetables.

4. Can I freeze this soup?
Yes! Store it in freezer-safe containers for up to 3 months.

5. Can I make it spicier?
Add red pepper flakes or cayenne pepper for extra heat.

Final Thoughts on Greek-Style Lentil Soup

Greek lentil soup is a delicious, easy, and nutritious meal that can be enjoyed all year round. Its rich flavors, high protein content, and traditional Greek ingredients make it a perfect addition to your meal rotation.

Unlock the Recipe: The Ultimate 7-Day Sugar-Free Vegetarian Meal Plan for Sustainable Weight Loss

Thank You for Reading!

I truly appreciate you taking the time to read this blog post. Your support and curiosity about healthy, flavorful vegetarian recipes mean the world to me! I hope this recipe brings warmth and joy to your kitchen. If you try it, I’d love to hear your thoughts—feel free to share your experience in the comments. Happy cooking, and see you in the next post! 😊🍽️