This Lentil Soup recipe is infused with Indian spices- nourishing, comforting and healthy, it’s vegan, and one of our favorites!
- 1 cup lentils ( brown lentils, green lentils, red lentils, black lentils, French lentils ) See notes.
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger (1 1/2 –2 inches) minced
- 2 tablespoons olive oil, coconut oil or ghee
- 1 onion, chopped
- 1 teaspoon whole cumin seeds, or ground cumin
- 1 stalk celery, diced
- 1 large carrot, diced
- 1/2 cup pureed tomatoes (or diced tomatoes or crushed tomatoes)
- 1 tablespoon garam masala ( use store-bought, make your own, or use curry powder)
- 1/2 teaspoon ground turmeric
- 1 teaspoon fenugreek leaves (optional, but elevates)
- 1/2 –1/2 teaspoon cayenne, adjust to preference
- 1 – 1 1/2 teaspoon salt (adjust to taste)
- 1/2 teaspoon black pepper
- 4 cups broth- veggie broth or chicken stock
- 1/2 cup coconut milk,or cream (optional but makes it soft and balanced)
- garnish with fresh cilantro or fresh parsley and a squeeze of lemon if you like.
- Soak lentils in water for 30 minutes or up to a few hours. This is an optional step that allows the lentils to cook more quickly.
- Smash peeled garlic cloves and ginger together into a paste with a mortar and pestle (alternatively you can mince until super fine).
- Sauté onions in the coconut oil over medium high heat, for 4- 5 minutes until soft and caramelized. Add cumin, celery and carrots and stir in for another few minutes. Add garlic and ginger and stir for 2-3 minutes. Add tomato puree, garam masala, turmeric, fenugreek leaves, cayenne, salt, pepper. Stir until mixed.
- Add lentils and broth. Simmer covered 20-40 minutes (depending on lentil size) until lentils are tender. If you like a creamier consistency, blend half of the soup or use an immersion blender. Taste and adjust salt and heat to taste. If you want a little acid, add a few drops lemon juice.
- To serve, divide among bowls, drizzle each bowl with coconut cream (you can just stir it to the entire pot if preferred) and top with fresh cilantro.
Lentil Soup will keep in the refrigerator fridge for up to 4 days in a sealed container. It freezes great, for optimum flavor eat it within 3 months.
The cooking time of lentils varies greatly depending on the size of the lentils and their quality and freshness.
- Serving Size: 1 & 1/2 cups
- Calories: 308
- Sugar: 8 g
- Sodium: 910.4 mg
- Fat: 7.7 g
- Saturated Fat: 5.8 g
- Carbohydrates: 46 g
- Fiber: 8.1 g
- Protein: 13.8 g
- Cholesterol: 0 mg
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