This Lenten soup is a variation of the classic lentil soup found all across the Mediterranean. Savory yet light in weight, it is perfect for the coldest winter day or even the hottest summer day. Lentils are a great source of protein and fiber. Tasting Guidelines: Taste is savory and spicy. Weight is light but can be balanced with sugar. Texture is soft. Good for people with low to severe treatment side effects. Best categorized as classic Mediterranean.
Mediterranean Lenten Soup Recipe
- Cutting board
- Chef's knife
- large stock pot OR
- Slow cooker
- 1 lb. green lentils washed
- 1 28 oz. can petite diced tomatoes
- 1 gallon water
- 1 red onion medium diced
- 4 carrots thinly sliced
- 4 celery stalks thinly sliced
- 4 small zucchini cut into quarters and thinly sliced
- 2 green peppers medium diced
- 1 medium eggplant cut into quarters and thinly sliced
- Kosher salt
- 2 tbsp. soy sauce
- black pepper to taste
- 1 tsp. red pepper flakes
- 3 tsp. red wine vinegar
- 1 tbsp. sugar
- 4 tbsp. parsley finely chopped
- 1 tbsp. dried oregano
- 2 tbsp. garlic minced
Soaking the Lentil Beans
- In a large stock pot, place rinsed lentil beans, a tbsp. kosher salt, and 2 qt. of hot tap water. Mix thoroughly and allow beans to soak in hot water at least 1 hour.
Salting the Eggplant
- Place a paper towel in a colander. Sprinkle a generous amount of Kosher salt onto the paper. Place sliced eggplant quarters onto the paper and lightly sprinkle the top side with Kosher salt. Repeat this salting process, creating concentric circles of salted eggplant. Allow salted eggplant to rest 30 minutes.
Preparing the Soup
- Drain and thoroughly rinse lentils in a colander separate from the salted eggplant. Return lentils to large stock pot. Add 1 gallon hot tap water to stock pot and bring to a boil. Rinse excess salt from eggplant and add eggplants to stock pot. Follow this with remaining ingredients, flavor balancers, and aromatics. Boil covered over medium-heat for 60 minutes. Stir frequently to avoid burning. After 60 minutes, taste soup for proper seasoning and adjust as necessary. Lower temperature to a low setting and allow soup to simmer 60 more minutes or until lentils no longer have a grainy texture.
Cooking for Chemo focuses on teaching you how to make your food taste good again during cancer and chemotherapy treatments. The flavor and cooking techniques contained within our easy to make recipes will help improve your quality of life as you go through cancer and chemotherapy treatments. Our cooking and flavor techniques can be integrated with any diet regimen. Talk with your dietitian to come up with a quality nutrition plan. This site is not to be taken as or used instead of professional medical advice. Please consult your doctor, oncologist, and dietitian before starting any new diet.
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