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Overview

Fakes

Fakes soupa — Greek brown lentil soup with tomato, bay and red wine vinegar

This greek lentil soup recipe simmers brown lentils with onion, carrot, celery, tomato and bay leaf until the lentils are tender and the broth is thick enough to coat a spoon, then finishes with olive oil and red wine vinegar. Fakes is the soup Greeks grow up on — cheap, filling and made from the pantry, served with crusty bread, olives and lemon wedges. One serving is about 408 g.

Fakes — the word itself simply means lentils in Greek — is the soup Greek families have eaten for generations, and it is still cooked about once a week in many homes. Lentils have been grown around the Mediterranean for thousands of years, and this plain, tomato-based soup became a staple of Lenten cooking, when meals are plant-based and the pantry has to carry the week. Every household has its own version, but the bones of the dish never change: brown lentils, tomato, bay and a good glug of olive oil, finished with vinegar.

Pairs well with: Serve with crusty bread, olives and lemon wedges for squeezing over the top

Provenance

Greece flag Greece

Greek Lenten Classic

Mediterranean & Italy

Time Dedication

1h 15m

15m prep • 60m cook

Batch Yield

6 Servings

337 kcal per serving

1 serving ≈ 408 g

Technical Skill

Easy

Easy (One Pot)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Soups & Broths Occasions: Family dinners, Lenten tables, winter lunches, vegetarian meals Cost: Low — about $1–2 per serving at home
Tags: Vegetables Savory Herby Vegan Gluten-free Soup
A white bowl of fakes — Greek brown lentil soup in a tomato broth with lemon wedges on top

Greek Lenten Classic

Photo: Dianeira, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $1–2 per serving at home (USD)

Good fakes is thick enough to coat a spoon, the lentils are tender but still hold their shape, and the vinegar lifts the whole bowl — never watery, mushy or flat.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 15m
P

Prep Stage: Sort, Rinse, Chop

15 Mins • Pot & Board

Spread the brown lentils (400 g) on a tray, pick out any stones or shrivelled lentils, then rinse them well. Chop the onion (150 g), carrot (100 g) and celery (60 g), slice the garlic (12 g), and measure out the olive oil (45 ml), tomato paste (30 g) and crushed tomatoes (200 g). Keep the salt and the red wine vinegar back — both go in near the end.

Maestro Tip: Sorting the lentils matters — a stray stone in a bowl of soup is the one mistake nobody forgets.

  1. 1

    First boil and drain the lentils

    10 minutes Boiling at 100°C (212°F)

    Put the rinsed lentils (400 g) in a large pot with enough cold water to cover them by about 5 cm. Bring to a hard boil, skim off the foam, and boil for 10 minutes, then drain the lentils in a colander and rinse them with cold water.

    This first boil takes away the foam and any bitter edge, and it is the step that keeps the finished soup clear and clean-tasting.

    Done when: Lentils still firm, foam skimmed, water drained.

  2. 2

    Soften the vegetables

    10 minutes Medium heat

    Warm 30 ml of the olive oil in the same pot over medium heat. Cook the onion (150 g), carrot (100 g) and celery (60 g) for 8 minutes until soft, then add the garlic (12 g) and cook 1 minute more. Stir in the tomato paste (30 g) and cook for 1 minute until it darkens.

    Cooking the tomato paste briefly takes away its raw, tinny taste and deepens the soup.

    Done when: Vegetables soft and sweet-smelling, tomato paste darkened and fragrant.

  3. 3

    Simmer the soup

    35 minutes Gentle simmer at about 95°C (203°F)

    Return the drained lentils to the pot with the vegetables. Add the crushed tomatoes (200 g), the bay leaves and 1.6 litres of fresh cold water. Bring to the boil, then turn down to a gentle simmer, cover loosely, and cook for 35 minutes until the lentils are completely tender and the soup has thickened.

    Simmer, do not boil hard — a rolling boil breaks the lentils apart and turns the soup to mush. If the soup gets too thick, add a splash of hot water.

    Done when: Lentils tender but holding their shape, soup thick enough to coat a spoon.

  4. 4

    Season, finish and rest

    5 minutes Resting off the heat

    Take the pot off the heat and fish out the bay leaves. Stir in the salt (5 g), the black pepper (2 g), the dried oregano (2 g), the parsley (10 g), the remaining 15 ml of olive oil and the red wine vinegar (15 ml). Taste and add a little more vinegar or salt if it needs it, then leave the soup to rest for 5 minutes so the flavours settle. Ladle into deep bowls and serve with the lemon wedges.

    The vinegar goes in last — added early it dulls, added at the end it lifts the whole bowl. That tang is what makes fakes taste like fakes.

    Done when: Soup thickened, bay leaves removed, flavours settled.

Finishing Touches & Plating

Ladle the fakes into deep bowls, drizzle with the remaining olive oil, and serve with crusty bread, olives and lemon wedges for squeezing over the top.

Nutritional Physiology & Benefits

Nutrition

Energy

337

kcal / serving

Protein

19g

Complete AA

Carbs

50g

Complex

Fats

8g

Healthy

Per serving (6 servings · 1 serving ≈ 408 g)
Energy337 kcal
Protein19 g
Carbohydrates50 g
Fat8 g
Fibre22.8 g
Sugar5.6 g
Sodium408 mg
Per 100g
Energy83 kcal
Protein4.5 g
Carbohydrates12.2 g
Fat1.9 g
Fibre5.6 g
Sugar1.4 g
Sodium100 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Folate and iron from the lentils, vitamin A from the carrot, and vitamin C from the lemon and tomato. Nutrition values are estimated.

Fibre, protein and plants

Each serving carries 22.8 g of fibre and 18.6 g of plant protein from the lentils — no animal products needed.

Simple, unprocessed ingredients

Lentils, vegetables, tomato and olive oil — the whole dish is built from simple, unprocessed ingredients.

Long-lasting fullness

Each serving carries about 337 kcal with 22.8 g of fibre, which is why one bowl keeps you full for a long time.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Crusty bread

Crusty bread is essential — it soaks up the thick, tomato-rich broth and turns the soup into a complete, satisfying meal.

Olives and feta

Salty olives or a crumble of feta give the mild, earthy lentils a sharp, savoury contrast — the classic Greek table balance.

Vegetables

Cucumber and tomato salad

A cool cucumber and tomato salad with red onion adds crunch and freshness against the soft, rich lentils.

Drinks

Dry white wine

A dry Greek white wine, such as Assyrtiko, cuts through the olive oil and lifts the tomato broth.

Complete menu

Serve fakes as the main dish with crusty bread, olives and a cucumber and tomato salad — or as part of a Greek table with feta, a green salad and a glass of white wine.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Serving undercooked lentils

Lentils that are still hard can cause stomach upset, so always simmer them until fully tender before serving. This is general information, not medical advice.

Adding salt at the start

Salt in the simmering water can keep the lentil skins tough, so the lentils take much longer to soften. Add the salt near the end instead. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA hearty, high-fibre main at about 337 kcal a serving — satisfying on its own, or with bread and olives.
  • ChildrenOne of the most popular dishes among Greek children — the lentils are soft and the soup is mild. Go easy on the onion and the vinegar for younger children.
  • ElderlySoft, easy to chew and rich in fibre; serve warm with bread for dipping.
  • Pregnant womenA good plant-based source of folate, iron and protein; make sure the lentils are fully cooked and soft.
  • Breastfeeding womenFine as a main dish — lentils, olive oil and vegetables are a solid, nourishing combination.
  • AthletesLentils give slow-release carbohydrate and 18.6 g of protein per serving; add bread and a salad for a fuller recovery meal.
  • Weight gainEasy to eat in quantity — a second helping with crusty bread adds energy without much effort.
  • Weight lossThe 22.8 g of fibre per serving keeps you full for hours; keep the bread to one slice to hold the calories down.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesOne serving carries about 49.8 g of carbohydrate, but the 22.8 g of fibre slows the rise in blood glucose. Keep the bread to one slice and ask your clinician about portion size.
  • High blood pressureSodium is about 408 mg per serving; the lentils and olive oil suit a blood-pressure-friendly pattern. Ask your clinician.
  • Kidney diseaseLentils are high in potassium and phosphorus, so this dish is not ideal for a kidney diet. Ask your clinician before eating it regularly.
  • GoutLentils are moderate in purines; a smaller portion with extra vegetables is the safer approach. Ask your clinician if you are managing gout.
  • Stomach issuesLentils can cause gas and bloating; rinsing them well and cooking them until very soft helps, and eating slowly helps too. Ask your clinician if unsure.
  • Cardiovascular diseaseHigh in fibre, low in saturated fat and rich in vegetables — a genuinely heart-friendly main dish. Ask your clinician about sodium limits.
  • Fatty liverA good choice: high fibre, plant protein and olive oil with no added sugar. Ask your clinician.
  • Food allergiesContains no gluten, dairy, egg or nuts as written. The only common allergen to check is celery — leave it out if anyone at the table is allergic.
  • Special therapeutic dietsSuitable for vegan, vegetarian, gluten-free and dairy-free diets as written. For a low-potassium or low-fibre diet it is not suitable — ask your clinician or dietitian.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then store in a covered container in the fridge.
In the fridge
Up to 4 days at 4°C (40°F) in a covered container; the flavour improves on day two.
In the freezer
Up to 3 months in a sealed container; thaw overnight in the fridge.
How to reheat
Warm gently in a covered pot over low heat until piping hot at 74°C (165°F); add a splash of water if the soup has thickened.
Freezing recommended
Yes — up to 3 months.
Signs it has spoiled
Sour smell, slimy surface, or visible mould — discard if any appear.

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