Lentils’ soup – A traditional Greek dish

A delicious traditional Greek dish with lentils.

Legumes are a very healthy choice for our diet.  Lentils in particular are a rich source of fiber and lean protein. They supply our body with vitamins, minerals, folate and iron, all essential for supporting our immune system. They have huge antioxidant power and they are characterized as a superfood for good reason. They are loved throughout the Mediterranean and they have inspired many delicious dishes.

Today I will share with you a traditional Greek soup with lentils. This recipe has its roots in ancient times and it is passed from generation to generation.


  • 500 gr lentils
  • 1 onion
  • 1 red pepper
  • 2 carrots
  • 1 small potato
  • 2 garlic gloves
  • 250 gr concentrated tomato juice
  • Olive oil
  • Salt / Sweet paprika powder / Mustard powder / 2 laurel leaves / Oregano
  • Olives for serving (optional)

Preparation time: 30 minutes

Cook time: 25 minutes (in pressure cooker) / 45 – 50 minutes (in simple pot)

6 – 8 portions

Now let’s start cooking!

Peel the onion and cut it into small pieces and then do the same with the carrots. Peel the potato. Remove the inside spores of the red pepper, put it in a food processor/blender and mash it. Mash also the garlic or cut it into very small pieces. If you’re worried about the smell of garlic or onion on your hands, you might want to read how to remove them here.

Meanwhile, fill a pot with water (1000 ml is enough) and boil it.

Once it starts boiling, put in the lentils and let them boil for 2 minutes. 

Then drain them and rinse them a little.

Put 1800 ml of water into the pressure cooker (or in the pot you are using) and start warming it. Once it starts boiling, pour in the drained lentils, the tomato juice, the potato (in whole and not cut into pieces) and all the other ingredients. Put the olive oil last.

If you are using a simple pot, you need to slow cook it and you may need to add more water, while it’s cooking. Also, put a little olive oil in the beginning and the rest of it 5 minutes before taking the pot off fire.

When the meal is cooked, take the potato off the soup, mash it using a fork and then add it into the soup and stir well. Potato makes the soup thicker and, moreover, the nutrients contained in the potato assist in the better absorbance of iron from our body.

Serve it warm and pour a little bit of olive oil on top. Accompany it with olives and fresh baked bread and enjoy it! A super healthy meal, ideal for cold winter days!

Do you like lentils? Have you ever tried a lentils soup? I can’t wait to read your comments!



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20 thoughts on “Lentils’ soup – A traditional Greek dish”

  1. You have your way to make a simple dish look royal. I would like to sample (as Mr. Spock used to say) your lentils.

  2. Recently, when I went to Cardiff in Wales, I wasn’t very well and had a sore throat, so I had this soup there at a restaurant.

    1. Really? I had no idea that they serve this soup in Wales! That’s so interesting, I thought it was served only in Greece.

  3. yummy! looks and sounds more than delicious! As a vegetarian I love legumes and lentils in particular. They are very good for proteins and I need ways more and more ways to cook them! Thank you!

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