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    You are in: Home / Low-cholesterol / Non-Fat Middle Eastern Greens and Lentil Soup Recipe
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    Non-Fat Middle Eastern Greens and Lentil Soup

    Total Time:

    Prep Time:

    Cook Time:

    1 hrs

    20 mins

    40 mins

    Luvkimono's Note:

    The original recipe comes from Paula Wolfert's Mediterranean Grains and Greens cookbook. I have modified it so that it uses no oil. I have to watch my food budget, so I also use supermarket lentils instead of the imported ones, and bottled lemon juice instead of freshly squeezed. You can, of course, use Spanish pardina or Indian, Egyptian or Ethiopian lentils if you like, as well as freshly squeezed lemon juice. The Tuscan kale is very good with this dish, and you could add arugula, watercress or beet greens to the soup. This is a very light, savory and tasty soup that is much better tasting on the second day.

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    Ingredients:

    Serves: 8

    Yield:

    cups

    Units: US | Metric

    Directions:

    1. 1
      Wash the lentils and drain them in a colander. Put them into a soup pot with the chopped onion, garlic and salt and two quarts of water or broth, bring to a boil, skim any foam off, and cook for fifteen or twenty minutes.
    2. 2
      While the lentils are cooking, wash the greens and remove the stems from the chard or kale if you are using them. Slice the greens in narrow shreds. You should have about four cups.
    3. 3
      Spray a non-stick frying pan or seasoned cast iron skillet with canola spray, place it on the burner and add 1/4 cup broth from the cooking lentils to the pan. Add the cilantro and the greens, cover the pan and allow them to wilt for about five minutes. Scrape the contents of the skillet into the pan with the cooking lentils. Cook another twenty minutes or so, until the soup is thick.
    4. 4
      Stir the lemon juice into the soup and serve.

    Ratings & Reviews:

    • on November 19, 2011

      55

      Could use less lemon juice depending on how lemony you like things, but this turned out deliciously. It was also easy and cheap, which are (of course) two extra pluses.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on April 09, 2008

      55

      amazing! swiss chard was my new vegetable of the week and so this was my first recipe for it! it has a very unique but pleasing flavor!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on March 20, 2008

      55

      Very delicious soup! I wasn't sure when to add the potato and added it in when cooking the lentils. I used a combination of spinach and swiss chard. Made this for Freezer Tag game and it freezes very well. The color is not quite as vibrant but it tastes very good. I made the soup as directed, allowed to cool and then froze in freezer containers. I defrosted in the microwave and then heated until bubbly. I added the lemon juice just before serving.

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (4)

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    Nutritional Facts for Non-Fat Middle Eastern Greens and Lentil Soup

    Serving Size: 1 (436 g)

    Servings Per Recipe: 8

    Amount Per Serving
    % Daily Value
    Calories 248.1
     
    Calories from Fat 7
    82%
    Total Fat 0.8 g
    1%
    Saturated Fat 0.1 g
    0%
    Cholesterol 0.0 mg
    0%
    Sodium 485.3 mg
    20%
    Total Carbohydrate 44.7 g
    14%
    Dietary Fiber 19.6 g
    78%
    Sugars 3.3 g
    13%
    Protein 17.0 g
    34%

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