Indian-Spiced Lentil Soup
Ingredients
The soup base
-
1
cup
lentils (brown, green, red, or black)
-
4
cloves
garlic, minced
-
1
tablespoon
fresh ginger, minced
-
2
tablespoons
olive oil, coconut oil, or ghee
-
1
medium
onion, chopped
-
1
teaspoon
whole cumin seeds (or ground cumin)
-
1
stalk
celery, diced
-
1
large
carrot, diced
-
½
cup
pureed tomatoes
-
1
tablespoon
garam masala
-
½
teaspoon
ground turmeric
-
1
teaspoon
fenugreek leaves (optional)
-
½
teaspoon
cayenne pepper (adjust to preference)
-
1-1½
teaspoons
salt (adjust to taste)
-
½
teaspoon
black pepper
-
4
cups
broth (vegetable or chicken)
-
½
cup
coconut milk or cream (optional)
Garnishes
-
to taste
fresh cilantro or parsley
-
to taste
lemon juice
Instructions
- Soak lentils in water for 30 minutes to a few hours, if desired.
- Smash garlic and ginger into a paste or mince finely.
- Sauté onions in oil over medium heat until soft, then add cumin, celery, and carrots, cooking for a few more minutes.
- Stir in the garlic and ginger paste, followed by the tomato puree, spices, and lentils.
- Add the broth and bring to a boil, then reduce heat and simmer covered for 20-40 minutes until lentils are tender.
- Adjust seasoning and blend part of the soup if a creamier consistency is desired.
- Serve in bowls, drizzled with coconut cream and topped with cilantro.
Nutrition Facts (estimated)
Servings
4-6
Calories
308
Total fat
7.7g
Total carbohydrates
46g
Total protein
13.8g
Sodium
910.4mg
Cholesterol
0mg
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