Red Lentil Soup
January 2, 2009 by kal
Filed under Featured, Food and Recipes
Red lentil soup is a quick and easy splash of sunshine and cheerful orange color to brighten your winter days. It is so easy to cook, is high and protein, does not require previous soaking and it falls to a wonderful creamy mush as it cook. Perfect for when you don’t have enough time.
Lentils are high in protein, including the essential amino acids isoleucine and lysine. And when combined with whole grains, lentils give your body all of the amino acids it needs to form a complete protein.
Rich in complex carbohydrates and high in fiber, helping your body balance its blood sugar levels while providing steady, slow-burning energy to keep you fuller for longer.They are also high in iron. This is especially good for vegetarians, growing children, and pregnant women, all of whom have greater needs for iron in their diet.
Prep time: 15 mins
Cooking time: 50 - 60 mins
Serves: 4 - 6 people
2 tablespoons canola oil or peanut oil
1 medium or large onion, chopped
4 garlic cloves, minced
Salt to taste
2 teaspoons cumin seeds, lightly toasted and ground
2 teaspoons coriander seeds, lightly toasted and ground
2 teaspoons hot curry powder
1 (28-ounce) can chopped tomatoes with juice
1 pound red lentils (about 2 1/8 cups), washed and picked over
2 quarts water or chicken stock
1/4 teaspoon ground black pepper (more to taste)
Cayenne to taste (optional)
Juice of 1/2 lime
For garnish:
Chopped fresh cilantro
Thickened yogurt
1. Heat the oil in a large, heavy soup pot over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes, and add the garlic, 1/2 teaspoon salt, the cumin, coriander, and curry powder. Stir together for about a minute, until the garlic is fragrant, and stir in the tomatoes with their juice. Bring to a simmer and cook, stirring often, for 10 minutes, until the tomatoes have cooked down slightly. Add salt to taste.
2. Stir in the lentils and water or chicken stock. Bring to a boil, reduce the heat, cover and simmer 30 minutes. Add salt to taste and continue to simmer for 15 to 30 minutes, until the lentils have fallen apart and thickened the soup. Using the back of your spoon, mash the lentils against the side of the pot to thicken the soup further. Add the pepper, taste, and add cayenne if you want more spice. Taste and adjust salt. Stir in the lime juice.
3. If you wish, puree with an immersion blender or in batches in a blender, holding a towel over the lid to prevent hot soup from splashing out, and return to the pot. Heat through and serve, topping each bowl with a dollop of yogurt and a generous sprinkling of chopped cilantro.
You can make this a day ahead. It will keep for 3 or 4 days in the fridge.
Comments
Feel free to leave a comment...
and oh, if you want a pic to show with your comment, go get a gravatar!