Lentil Soup

Name: Lentil Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 6 servings
Cuisine: Indian
Ingredients: 2 tablespoon olive oil; 1 yellow onion (large, chopped); 2 carrots (chopped); 2 celeries (chopped); 4 clove garlic (minced); 1 tablespoon fresh ginger (grated); 1 teaspoon ground cumin; 1 teaspoon ground coriander; 0.5 teaspoon ground turmeric; 1 cup red lentil (rinsed); 6 cup vegetable broth; 14.5 ounce diced tomatoes (undrained); 0.5 teaspoon salt; 0.25 teaspoon black pepper (freshly ground); 5 ounce fresh spinach; 0.25 cup fresh cilantro (chopped, for garnish); 1 crusty bread

A fragrant and hearty red lentil soup simmered with warm Indian-inspired spices and vegetables, perfect with a side of crusty bread.

Prep: 15 min
Cook: 40 min
Total: 55 min
Servings: 6
Cuisine: Indian
Difficulty: Easy
Cost: $2.69/serving

Dietary

Vegan
Gluten-Free
Dairy-Free
Vegetarian
Nut-Free
Soy-Free
Egg-Free
Pescatarian
High-Fiber

Ingredients

2 tablespoon olive oil
1 yellow onion (large, chopped)
2 carrots (chopped)
2 celeries (chopped)
4 clove garlic (minced)
1 tablespoon fresh ginger (grated)
1 teaspoon ground cumin
1 teaspoon ground coriander
0.5 teaspoon ground turmeric
1 cup red lentil (rinsed)
6 cup vegetable broth
14.5 ounce diced tomatoes (undrained)
0.5 teaspoon salt
0.25 teaspoon black pepper (freshly ground)
5 ounce fresh spinach
0.25 cup fresh cilantro (chopped, for garnish)
1 crusty bread

Instructions

Heat 2 tablespoons olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, 2 carrots, and 2 stalks celery; sauté for 5-7 minutes until softened.
Add 4 cloves minced garlic and 1 tablespoon grated fresh ginger; cook for 1 minute until fragrant.
Stir in 1 teaspoon ground cumin, 1 teaspoon ground coriander, and 1/2 teaspoon ground turmeric. Cook for 30 seconds, stirring constantly, until spices are aromatic.
Add 1 cup rinsed red lentils, 6 cups vegetable broth, 1 (14 1/2 ounce) can diced tomatoes (undrained), 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring the soup to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until lentils are tender.
Stir in 5 ounces fresh spinach and cook until wilted, about 2-3 minutes. Taste and adjust seasoning as needed.
Ladle the soup into bowls and garnish with 1/4 cup chopped fresh cilantro. Serve hot with a loaf of crusty bread.

Notes

For a thicker soup, you can mash a portion of the lentils against the side of the pot with a spoon.

Nutrition (per serving)

Calories: 320
Protein: 18.5 g
Carbohydrates: 50.2 g
Fat: 6.8 g
Fiber: 15.5 g
Sodium: 850 mg
Saturated Fat: 1.1 g
Sugar: 7.5 g