Greek Lentil Soup (Fakes Soupa)

Warm, hearty, and bursting with Mediterranean flavor – this Greek Lentil Soup (pronounced “fah-KESS soo-PA”) is comfort food that actually loves you back! This soul-warming dish has been a staple in Greek households for centuries, and after one spoonful, you’ll understand exactly why it has stood the test of time.

What makes this soup truly special is the beautiful balance of earthy lentils, aromatic vegetables, and bright acidic notes from the tomatoes and vinegar. The olive oil adds a velvety richness that transforms simple ingredients into something extraordinary. Plus, it’s completely plant-based while being protein-packed – making it perfect for meatless Mondays or anytime you need a nourishing meal that satisfies without weighing you down.

Ingredients

Main Ingredients:

• 1 (16 oz) package green lentils
• 1 red onion, diced
• 3 garlic cloves, smashed
• 2 carrots, cut in 1/4 inch pieces
• 2 stalks celery, cut in 1/4 inch pieces
• 32 oz vegetable stock
• 28 oz tomatoes, smashed with a spoon or your hands
• 1/4 cup extra virgin olive oil
• 2 bay leaves
• Freshly ground pepper
• Salt

For serving (optional):

• Chili pepper flakes
• Red wine vinegar
• Extra virgin olive oil
• Fresh herb leaves (thyme, oregano, or sage)

Steps

1. Thoroughly rinse the lentils in a fine-mesh strainer under cold water for 30-60 seconds, picking through to remove any debris or damaged lentils. Drain well – excess water can dilute the soup’s flavor.
2. In a large heavy-bottomed pot, heat the 1/4 cup olive oil over medium heat until shimmering but not smoking. Add the diced red onion and smashed garlic, sautéing for 1-2 minutes until fragrant and translucent. Don’t brown the garlic or it will become bitter.
3. Add the carrots and celery to the pot and sauté for 3-5 minutes until they begin to soften. You want them to release their flavors but maintain some texture – they’ll continue cooking in the soup.
4. Stir in the rinsed lentils, making sure they’re well-coated with the oil and vegetables. Add the smashed tomatoes (if using whole canned tomatoes, you can crush them with your hands or a wooden spoon directly in the pot) and pour in the 32 oz vegetable stock. Toss in the 2 bay leaves. Bring the mixture to a vigorous boil for 1-2 minutes, stirring occasionally.
5. Lower the heat to the minimum setting (a gentle simmer). Cover the pot with a tight-fitting lid and simmer for 60-90 minutes, stirring occasionally to prevent sticking. Cooking time depends on the variety of green lentils you’re using – check them at the 60-minute mark by tasting a few. They should be tender but not mushy. If needed, continue cooking until they reach your desired texture. If the soup becomes too thick, add 1/4 cup water or stock at a time to achieve your preferred consistency.
6. Once lentils are tender, remove the bay leaves and season with salt and freshly ground pepper to taste. Start with 1/2 teaspoon salt and adjust according to your preference. The soup should be well-seasoned but not overly salty.
7. Serve hot in bowls with optional toppings: a light sprinkle of red chili pepper flakes for heat, a drizzle of 1 tablespoon extra virgin olive oil for richness, and 1 tablespoon red wine vinegar for brightness. Accompany with warm crusty bread for dipping – the perfect vehicle for soaking up every last drop of this delicious soup.

Smart Swaps

• Use brown lentils instead of green (reduce cooking time to 45-50 minutes)
• Substitute 2 tablespoons tomato paste plus 1 cup water for the crushed tomatoes
• Replace vegetable stock with chicken stock for a non-vegetarian version with deeper flavor
• Add 1 teaspoon smoked paprika for a subtle smoky dimension

Make It Diabetes-Friendly

• Use 1 cup diced tomatoes instead of 28 oz to reduce carb content (saves approximately 12g carbs per serving)
• Add 2 cups chopped kale or spinach in the last 5 minutes of cooking to increase fiber while maintaining volume
• Serve with a side of cucumber and yogurt salad instead of bread (reduces approximately 15g carbs per serving)
• Portion into 1-cup servings (approximately 18g net carbs) rather than larger bowls to better manage blood sugar impact

Pro Tips

• For the creamiest texture, purée 1/3 of the finished soup in a blender, then stir it back into the pot
• Add a 1-inch piece of Parmesan rind during cooking for incredible umami depth (remove before serving)
• The soup tastes even better the next day after flavors have melded overnight in the refrigerator
• Freeze in individual portions for up to 3 months in airtight containers for quick weeknight meals