Candida Diet Friendly Mediterranean Tomato-Olive Lentil Soup
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Learn more →Ingredients
6 servings
- 3 tbsp extra-virgin olive oil
- 1 large yellow onion, finely diced
- 4 garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 medium red bell pepper, diced
- 1 ½ tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp ground turmeric
- ½ tsp ground coriander
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
- 1 can (28 oz) fire-roasted crushed tomatoes
Ingredient noteTomatoes themselves are not on the candida avoid list; canned tomatoes are limited only for their natural sugars. This recipe works out to about 1/2 cup of canned tomatoes per serving, which is likely fine. If you prefer to always avoid canned tomatoes, please tap it and change its rating to Red.
- 1 ½ cups red lentils, rinsed
- 6 cups low-sodium vegetable broth
- ½ cup kalamata olives, pitted and halved
- 2 cups baby spinach, loosely packed
- 2 tbsp fresh lemon juice
- 1 tsp salt, plus more to taste
For serving
- 2 tbsp fresh flat-leaf parsley, chopped (optional)
- extra-virgin olive oil, for drizzling (optional)
Instructions
- 1
Heat 3 tbsp olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion, carrots, and celery and cook, stirring occasionally, until softened and the onion is translucent, about 7–8 minutes.
- 2
Add the red bell pepper and cook, stirring, until slightly softened, about 3 minutes. Add the garlic, cumin, smoked paprika, turmeric, coriander, black pepper, and cayenne (if using) and cook, stirring constantly, until fragrant, about 1 minute — watch closely so the garlic and spices don't scorch.
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