Mediterranean Lentil Soup with Carrot, Celery and Kale
A hearty pot of tender lentils and sweet browned vegetables simmers into a savory, herb-rich soup finished with a little vinegar.
Fits Celiac, PCOS, Anti-inflammatory and 13 more diets
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Ingredients
- 225 g green lentils, rinsed and picked over
- 2 tbsp olive oil
- 1 yellow onion, finely diced
- 2 carrot, finely diced
- 2 stalks celery, finely diced
- 3 cloves garlic, minced
- 900 ml gluten-free vegetable stock, certified gluten-free
- 250 ml water
- 1 bay leaf
- 1 tsp dried thyme
- 1 tbsp red wine vinegar
- 100 g kale, stems removed, leaves finely chopped
Method
- Brown onion, carrot, and celery in olive oil until deeply golden.
- Stir in garlic, thyme, and lentils; cook until fragrant.2 min timer
- Add stock, water, and bay; simmer until lentils are tender.30 min timer
- Stir in kale and vinegar; simmer until kale softens and broth thickens.5 min timer
- Remove bay and serve the thick, herb-scented lentil soup.
Why it works
- 65 and over: Tender lentils and finely diced vegetables make a soft, hearty soup.
- Crohn's or colitis: The soup simmers vegetables and lentils until very soft, with mild herbs.
- Wheat allergy: Certified gluten-free vegetable stock keeps the soup free of wheat.
- Soy allergy: Lentils, vegetables, and gluten-free vegetable stock make the soup without soy.
- Shellfish allergy: Vegetable stock and lentils make this soup without shellfish.
- Gluten-free: Certified gluten-free vegetable stock and lentils keep the soup gluten-free.
- Dairy-free: Olive oil builds the soup's flavor without dairy.
- Anti-inflammatory: Lentils, kale, olive oil, and herbs anchor this vegetable-rich soup.
- No pork: Lentils and vegetable stock make a meat-free soup.
- Tree nut allergy: Lentils and vegetables provide the soup's substance without tree nuts.
- Milk allergy: Olive oil gives the soup its richness without milk ingredients.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free to start.
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This recipe also fits: PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Low-GI recipes, One pan recipes, Gluten-free dairy-free recipes.