Greek Lentil Soup


An immune-boosting soup from Veet’s Kitchen.

Greek Lentil Soup

Hello Everyone,

I am hoping you are all keeping well and centered during this time of chaos. There is no time like now to start doing all the meditation practices you have been thinking about doing as well as boosting your immune system through good quality food…

There is one fabulous soup recipe steeped in a long history that contains plenty of zinc and vitamin C and if you eat it out in the sun and enjoy the day unfolding then it is a sure way to boost your immunity. It is the trusty Greek Lentil Soup Recipe (Farkes Soupa) that I share with you this week.

Lentils contain zinc as well as potassium, iron and lots of protein, rosemary, oregano, bay leaves, lemon juice and chilli all contain vitamin C. The vitamin C also helps the body assimilate the iron. So it’s a win win soup. Serve it with the pepita sprinkle (for even more zinc and complete protein).

There are a few ways of making Greek lentil soup, and in my cook book I have the recipe given to me by a friend where split red lentils are used. However many recipes suggest brown lentils. You can also add 4 finely diced tomatoes, but I much prefer the soup without them.

The soup in the photo has the tomatoes in it. Try both versions. Freeze some even, or offer some to your neighbour, who may have missed out on getting supplies.


2 tbsp olive oil
2 onions finely diced
4 cloves garlic minced
2 tbsp finely chopped rosemary
2 tbsp finely chopped oregano
2 bay leaves
2 carrots diced
1 cup red split lentils (soaked for 3 hours and rinsed well)
8 cups of home-made veg stock or 8 cups boiling water mixed with 2 tsp herb salt
1 chilli finely chopped
4 tomatoes finely diced (optional)
Note: fresh herbs are best but if you don’t have them then dry will work too.


  1. Heat up your stock.
  2. In a saucepan fry the onion and garlic in the olive oil until translucent.
  3. Add the herbs, bay leaves, tomato if using, and salt and pepper. Fry for a further 5 minutes.
  4. Pop the carrots and rinsed lentils in the saucepan and add the stock.
  5. Bring to the boil and then simmer for 20 to 30 minutes or until the carrots are cooked to your liking and lentils are cooked through.

    6. Add the chilli, lemon, zest and more salt and pepper if needed.

Have a wonderful week everyone, and I hope you get to practice lots of meditation and do lots of fabulous cooking.

With love Veet –

Veet Karen

Passionate and and ethical vegan cooking school facilitator.

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