Greek-Style Lentil Soup

Reprinted from: Prevention’s The Sugar Solution: Weight Gain? Memory Lapse? Mood Swings? Fatigue? Your Symptoms Are Real — And Your Solution is Here by the Editors of Prevention magazine with Ann Fittante, MS, RD.

Prevention’s The Sugar Solution is an easy-to-follow, drug-free program that can bring blood sugar into balance in just one month. As many as 16 million Americans are living with high-normal blood sugar. They arent diabetic, but they are experiencing symptoms including weight gain, fatigue, depression, and poor concentration that are undermining their quality of life. Left unchecked, these symptoms could lead to more serious medical conditions such as heart disease, cancer, and diabetes.

Drawing on the very latest medical science, The Sugar Solution helps readers determine whether they’re at risk for blood sugar problems and shows them how to rein in their blood sugar levels without drugs or injections. The exclusive 30-day lifestyle makeover guides them every step of the way, with complete daily menus, exercise strategies, and stress-reduction techniques. Pounds will melt away, energy will soar, and mental sharpness will return as blood sugar stabilizes.

Greek-Style Lentil Soup

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  • 1 pound brown lentils picked over and rinsed
  • 9 cups water
  • 6 cloves garlic minced
  • 3 large carrots cut into 1/4' pieces
  • 2 large onions chopped
  • 1 teaspoon thyme dried, crushed
  • 1 teaspoon black pepper ground
  • 1/2 teaspoon rosemary dried, crushed
  • 11/2 cups tomato puree
  • 1 teaspoon salt
  • 1/4 teaspoon cinnamon ground
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 3 tablespoons marjoram coarsely chopped fresh, or oregano, optional


  • In a large saucepan or Dutch oven, combine the lentils, water, garlic, carrots, onions, thyme, pepper, and rosemary.
  • Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 35 minutes, or until the lentils are tender.
  • Stir in the tomato puree, salt, and cinnamon and simmer for 20 minutes to blend the flavors. Remove from the heat and stir in the oil, vinegar, and marjoram or oregano (if using).


Nutritional Information
Per Serving: 351 calories, 23 g protein, 55 g carbohydrates, 5 g fat, 0 mg cholesterol, 434 mg sodium, 26 g dietary fiber; Diet Exchanges: l 1/2, vegetable, 2 bread; Carb Choices: 4
Ann Fittante, MS, RD, is a registered dietitian and certified diabetes educator for the Joslin Diabetes Center affiliate at Swedish Medical Center in Seattle, where she resides. She also is an adjunct faculty member for Bastyr University in Kenmore, Washington.
About Prevention Books
The mission of Prevention Books is to provide cutting-edge, authoritative, trustworthy information that empowers people to make intelligent decisions about all aspects of their health. We examine the science behind the headlines, using critical research findings as the framework for sound, practical advice that complements a healthy lifestyle. Every recommendation in a Prevention book comes from reliable sources, including interviews with well-credentialed health practitioners who have expertise in relevant fields. Our goal is to enable our readers to live longer, more vital lives.
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