Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 10 mL (2 tsp) extra virgin olive oil
- 1 package (227 g) mushrooms, chopped
- 1 onion, chopped
- 1 carrot, chopped
- 60 mL (¼ cup) chopped fresh parsley
- 15 mL (1 tbsp) dried oregano leaves
- 10 mL (2 tsp) dried thyme leaves
- 1 mL (¼ tsp) hot pepper flakes
- 250 mL (1 cup) red lentils, rinsed
- 750 mL (3 cups) lower sodium vegetable broth
- 500 mL (2 cups) water
- 2 mL (½ tsp) grated lemon rind
- 30 mL (2 tbsp) fresh lemon juice (about 1 lemon)
- 85 mL (⅓ cup) crumbled light feta cheese (optional)
Directions
In a large pot, heat oil over medium-high heat and cook mushrooms, onion and carrot for about 5 minutes or until liquid evaporates from the mushrooms. Stir in parsley, oregano, thyme and hot pepper flakes and cook for 1 minute.
Add lentils and stir to combine. Add broth and water; bring to the boil. Reduce heat, cover partially and cook stirring occasionally, for about 20 minutes or until lentils are soft and falling apart.
Stir in lemon rind and juice. Ladle into bowls and sprinkle with feta cheese, if using.