Last night I made a belly-warming, health-boosting Spicy lentil soup that is just perfect for any chilly winter’s evening. It’s got a little bite to it to add some extra warmth.
- 1 onion, chopped
- 2 leeks, sliced
- 4 carrots, chopped
- 2 tsp chopped garlic
- 2 tsp crushed ginger
- 1 tsp dried thyme
- 2 tsp curry powder
- 2 tsp ground cumin
- 1 tsp chili flakes
- 1 tsp paprika
- 1 tsp cayenne pepper
- 1-liter vegetable stock
- 2 cups of water
- 1 can chopped tomatoes
- 1 cup lentils, rinsed
- 1 cup dry soup mix, rinsed
- 2 tbsp lemon juice
- 2 tbsp olive oil
- salt & pepper to taste
Using the olive oil, sauté the onion, carrots, and leeks inside a big pot.
After 5 minutes, add the garlic, ginger, and all dry spices except for the chili flakes. Stir for 30 seconds.
Add the canned tomatoes and stir through.
Add the chili flakes and cook for another 5 minutes.
Add the lentils and soup mix. Then pour the veggie stock over it. Add a cup of water too.
Simmer for 45 minutes, stirring every now and then.
Use a stick blender to partially blend some of the soup. Or remove 3 cups of soup from the pot and blend in a standing blender, then add it back to the pot. This thickens the soup very well.
Add the other cup of water if too thick for your liking and simmer for another 15 minutes.
Season with salt and pepper as needed, stir the lemon juice through and allow to cool slightly before serving.
Last night I made a belly-warming, health-boosting lentil soup that is just perfect for any chilly winter's evening.
It's got a little bite to it to add some extra warmth.
Amount Per Serving Calories 107Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 2mgSodium 520mgCarbohydrates 15gFiber 4gSugar 4gProtein 4g
All recipes on this blog, EsmeSalon, are for personal home use, and as I am not a nutritionist, please use these calculations as a guide only. Please feel free to check the nutritional values for accuracy.
Lentils are often categorized by their color, which can range from yellow and red to green, brown, or black.
Here are some of the most common lentil types:
- Brown: The brown lentils are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are great in stews.
- Puy: These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
- Green: Green lentils can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
- Yellow and red: Yellow and red lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.
- Beluga: Beluga Lentils are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Some questions asked about the consumption of lentils
They take approximately 25 minutes to cook and are the most nutritious variety of lentils. One-half cup of uncooked black lentils provides 26g protein, 18g fiber, 100mg calcium, 8mg iron, and 960mg potassium, according to the USDA.
I know lentils are supposed to be good for me. But how do I prepare them?
Lentils are grouped with beans and peas as part of the legume family because, like all legumes, they grow in pods. They are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. They’re also packed with folate, iron, phosphorus, potassium, and fiber.
Read more about this as per Katherine Zeratsky, R.D., L.D.
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