HomeDr. Dave's food 411 Good for Your Heart Mediterranean Vegetable Lentil Soup

Good for Your Heart Mediterranean Vegetable Lentil Soup

Comments : 1 Posted in : Dr. Dave's food 411, Gluten-Free, Healthy Snack, Heart Healthy, Low Calorie, Low Carb, low cholesterol, Uncategorized, Vegetarian on by : Dr. Dave's 411 Tags: , , , ,

Good for Your Heart Mediterranean Vegetable Lentil Soup

This delicious Mediterranean Vegetable Lentil soup is vegetarian, vegan, low-calorie, low-fat, and with all those lentils, it's wonderfully high in protein. Nearly 14 grams per serving! It's the perfect heart healthy vegetarian dinner!
Prep Time30 minutes
Cook Time1 hour
Total Time1 hour 30 minutes
Course: Main Course, meal prep, one dish meal, Side Dish, Soup
Cuisine: American, Fall, Mediterranean
Keyword: Gluten-Free, Heart Healthy, low calorie, low carb, low cholesterol, low fat, meal prep, vegetarian
Servings: 8
Calories: 265kcal
Author: Dr. Dave’s 411


  • stove top


  • 2 tablespoons olive oil
  • 1 large onion diced
  • 4 large garlic cloves minced
  • 3 medium celery stalks diced
  • 5 medium carrots diced
  • 1 parsnip diced
  • 2 tablespoons pesto
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme
  • 1 tablespoon fennel seed
  • 8 cups vegetable broth low sodium
  • 1 28oz can crushed tomatoes
  • 1 ½ cup dried green lentils
  • 1 cup frozen sweet peas
  • 3 cups chopped kale (remove the tough rib) or any other leafy green
  • 2 cups cauliflower florets chopped into very small pieces
  • 1/8 teaspoon red pepper flakes


  • Heat the oil in a stockpot over medium high heat.
  • Sauté the onions, garlic, celery, carrots, and parsnips for about 10 minutes or until they start to turn golden.
  • Add the pesto and spices and stir to combine.
  • Add the stock and tomatoes. Turn the heat up to high and bring the soup to a boil.
  • Add the lentils, peas, and kale or other greens if using. Let the soup come back to a boil, and then reduce the heat to low. Cover, and let simmer for about 40 minutes.
  • Add the cauliflower florets, pepper and salt to taste. Cover and continue to simmer for another 15-20 minutes until all vegetables and lentils are tender.
  • Taste, and adjust any seasoning with salt, pepper and additional pesto if desired.



Calories: 265kcal


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