Curried Lentil Soup

October 31, 2011 § Leave a comment

Lentil soup is a staple in my house. I always have the ingredients on hand and the preparation time is quick. For this lentil soup, I used curry flavors to give it a little spice.

Curry is a unique blend of both savory and sweet spices. Different brands of curry powder will include different spices. The one I used included cumin, coriander, turmeric, fenugreek, mace, ginger, cayenne, pepper, mustard, and cinnamon. There is a good amount of heat within these spices so be sure to taste before adding any extra heat!

The flavor base of this dish is called a mirepoix, which is a combination of onions, carrots, and celery. The vegetables are first cooked down and then the curry spices are added.

This dish is not only delicious, but good for you! Lentils have been named one of the 5 healthiest foods. Like other legumes, they are high in protein (about 30% of their calories come from protein). They are also high in amino acids and iron. Eat up!

CURRIED LENTIL SOUP

Ingredients

  • 3 tablespoons grape seed oil or olive oil
  • 1 small onion, diced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 2 garlic gloves, minced
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 4 cups low-sodium chicken stock or low-sodium vegetable stock
  • 1 cup lentils, rinsed
  • Juice of 1 lemon
  • 1 bay leaf
  • Kosher salt and freshly ground black pepper
  • Chopped cilantro for garnish
  • Sour cream for garnish (exclude for vegan option)
Instructions
  1. In a large soup pot, heat the oil over medium high heat. Add the onion, carrots, and celery. Cook for about 10 minutes until soft, and just starting to brown. Add the garlic, curry powder, cumin, and coriander. Stir to coat the vegetables in the spices and cook for about 1 minute. Add the stock, lentils, lemon juice, and bay leaf. Bring to a boil, reduce heat, cover, and simmer for 40-50 minutes or until lentils are tender. Season with salt and pepper. Ladle into serving bowls and garnish with cilantro and a dollop of sour cream.
Serves 4
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