Healthy Lentil Soup Recipe
Healthy Lentil Soup
Author: Cynthia Lee
Nutrition Information
- Serves: 6
- Calories: 199
- Fat: 1.82 g
- Saturated fat: 0.268 g
- Carbohydrates: 33.39 g
- Sugar: 3.18 g
- Sodium: 600 mg
- Fiber: 15.8 g
- Protein: 12.99 g
Recipe type: Appetiser
Cuisine: American
Prep time:
Cook time:
Total time:
The lentil is an edible pulse or bean that has been part of the human diet since ancient times. There are a number of ways to cook these grains that are high in iron, but the simplest and the tastiest of all is a lentil soup. Serve this super delicious lentil soup hot on a cold snowy night, with homemade cornbread and fried potatoes.
Ingredients
- Olive oil - 2 tablespoons
- Finely chopped onion - 1 cup
- Finely chopped carrot - ½ cup
- Finely chopped celery - ½ cup
- Kosher salt - 2 teaspoons
- Lentils - 1 pound
- Tomatoes (peeled and chopped) - 1 cup
- Chicken or vegetable broth - 2 quarts
- Freshly ground coriander - ½ teaspoon
- Freshly ground toasted cumin - ½ teaspoon
- Freshly ground grains of paradise - ½ teaspoon
Instructions
- Open the bag and transfer the lentils to a clean, flat surface; pick out debris, and little rocks, if any.
- Put the lentils in a colander and rinse them under running water.
- Transfer the lentils to a bowl and add enough water to cover the lentils; let stand for 15 to 20 minutes.
- Pour two tablespoons of olive oil into a heavy bottomed 6-quart pot and set over medium high heat on the stove.
- Once the oil is hot, add chopped onion, carrot, celery and salt, and sauté until the onions are soft and translucent, about 5 to 6 minutes.
- Now, add the soaked lentils and tomatoes to the pot and mix with a slotted spoon.
- Also add coriander, cumin seeds and grains of paradise to the lentils and veggie mixture, and stir to combine.
- Pour in 2 quarts of broth (chicken or vegetable), increase the heat to high, and bring the mixture to a full boil.
- Reduce the heat to low and allow the mixture to simmer covered for 30 to 45 minutes, or until the lentils are tender.
- Check the lentils periodically for tenderness; when they are soft but not coming apart, they are ready.
- Blend the cooked lentils with a stick blender to your preferred consistency, garnish with fresh coriander, and serve immediately.
Instructions
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1
Goes well with:
Asian-style Pasta Salad
Lentil and Asian-style pasta are going to compliment each other perfectly once you treat yourself them with these as a main course.
 - 1 cup Chicken or vegetable broth - 2 quarts Freshly ground coriander - ½ teaspoon Freshly ground toasted cumin - ½ teaspoon Freshly ground grains of paradise - ½ teaspoon Instructions Open the bag and transfer the lentils to a clean, flat surface; pick out debris, and little rocks, if any. Put the lentils in a colander and rinse them under running water. Transfer the lentils to a bowl and add enough water to cover the lentils; let stand for 15 to 20 minutes. Pour two tablespoons of olive oil into a heavy bottomed 6-quart pot and set over medium high heat on the stove. Once the oil is hot, add chopped onion, carrot, celery and salt, and sauté until the onions are soft and translucent, about 5 to 6 minutes. Now, add the soaked lentils and tomatoes to the pot and mix with a slotted spoon. Also add coriander, cumin seeds and grains of paradise to the lentils and veggie mixture, and stir to combine. Pour in 2 quarts of broth (chicken or vegetable), increase the heat to high, and bring the mixture to a full boil. Reduce the heat to low and allow the mixture to simmer covered for 30 to 45 minutes, or until the lentils are tender. Check the lentils periodically for tenderness; when they are soft but not coming apart, they are ready. Blend the cooked lentils with a stick blender to your preferred consistency, garnish with fresh coriander, and serve immediately. 3.2.1284
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