This traditional Cretan Lentil Soup is a hearty and delicious Mediterranean Diet recipe. It’s easy to prepare, and you can prep your other ingredients while cooking the lentils. I love making this soup on Sunday for weekday lunches. Enjoy with a tasty and healthy chunk of sourdough bread.
Lentil Soup with Olive Oil and Orange (Greek Island of Crete)
Ingredients
- 1 pound lentils, washed well, stones removed
- 6 cups water
- 1 cup extra virgin olive oil
- 2 cloves garlic, minced
- 2 tbsp. tomato paste
- 1 onion, grated
- 1 carrots, grated
- 2 orange slices, peel and flesh
- 1 bay leaf
- Salt and pepper, to taste
Instructions
- In a deep pot, add lentils and 6 cups water. Bring to a boil and continue boiling for 15 minutes.
- Add remaining ingredients and continue cooking on a low boil for 30 minutes or until lentils are soft. Add more water if needed.
Nutrition
Calories: 604kcalCarbohydrates: 50gProtein: 20gFat: 37gSaturated Fat: 5gSodium: 64mgPotassium: 844mgFiber: 24gSugar: 4gVitamin A: 1814IUVitamin C: 9mgCalcium: 63mgIron: 6mg
Have you tried this recipe? Tell us about it!Click here to rate this recipe in the comments section below.
About the Author: Koula Barydakis
Koula Barydakis was born into a long tradition of eating and living Mediterranean on the Greek island of Crete. She is a chef who has worked in many of the top restaurants in Crete and in Greek Town in Toronto, Canada. Koula is the co-author of “Foods of Crete, Traditional Recipes of the Healthiest People in the World” and is currently completing her second cookbook. Koula teaches cooking classes to tourists in Crete and has been hired to teach classes in other countries as well.
I love this and have made it many times as it. Tonight I am attempting it without having an orange in the house. I LOVE the orange in it so I’m going to try a substitution. I have lemon and orange juice. This could go poorly. Curious if anyone has subbed the orange with something brilliant. I could just leave it out but love the flavor it brings.
I have used lemon before and found it still to be quite delicious. Glad you loved it!
I have had made this soup so many times! It is easy to make, all of the ingredients are usually always in my pantry and fridge, and it is so delicious and filling! It makes me feel so good! Love it!
Do you eat the soup with 2 slices of orange with the peeling or do you take the orange peeling out and leave the flesh?
You cook the orange slices in the soup, peel and all.
Is that really a cup of oil?
Most definitely!
I cook for someone with high Cholesterol. Is it known that that much Olive Oil is safe for this condition!? The recipe looks delicious!
Hi Michele,
Generally speaking olive oil is fine for cholesterol and will increase HDL cholesterol (h for healthy). That being said, they should ask their Doctor. -Bill
What cheese is that on top in the photos?
Feta!
What would you suggest for the times when using the pressure cooker setting on an instant pot?
It depends on what recipe you’re making. Are you wondering for this Lentil soup recipe?
The oerson didn’t respond, but I would like to know the cooking time for an electric pressure cooker. Thank you! Looks delicious.
I haven’t made this recipe in a pressure cooker yet, but it is on the list of recipes I’m going to adapt for a pressure cooker (or Instant Pot).
What color lentils green,red,brown or yellow do you use in this recipe?
Brown lentils are best for this recipe!
Excellent soup!
I am sensitive to nightshades, so i used butternut squash puree instead of tomato paste.
Question: Does this freeze well?
Glad you liked it! I haven’t tried freezing this, but lentil soups tend to freeze very well!
Excellent! I am sensitive to nightshades, so i used butternut squash puree instead of tomato paste.
Question: Does this freeze well?
I haven’t frozen this one specifically, but yes lentil soup should freeze well!
This soup is delicious! I have tasted it while it is cooking, and it is wonderful. Decided to add a small amount of pasta (capellini) to it, but it would have been great on its own.
That does sound like a very tasty addition. Thank you for trying our recipe and sharing your thoughts with Mediterranean Living!