Mastelo Soup

Mastelo Soup is a traditional Greek dish that combines fresh vegetables and lentils for a hearty and nutritious meal. This warming soup is perfect for any time of year, offering a delightful blend of flavors and textures.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Tomato - 1 large, diced
• Vegetable broth - 500 ml
• Lentils - 100 grams, rinsed
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion and garlic, sautéing until translucent, about 5 minutes.
3. Stir in the carrot, celery, and red bell pepper, cooking for another 5 minutes until softened.
4. Add the zucchini and diced tomato, cooking for an additional 3 minutes.
5. Pour in the vegetable broth and bring to a boil.
6. Add the rinsed lentils, reduce heat to low, and simmer for 20 minutes or until the lentils are tender.
7. Season with salt, black pepper, and fresh parsley.
8. Stir in the lemon juice before serving.

Nutrition

• Calories: 220
• Protein: 9 g
• Carbs: 36 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with vitamins and minerals from fresh vegetables.

Tags