RED LENTIL SOUP
Red lentil soup is a simple, warming, nourishing meal made possible using red lentils, full of Indian spice flavour. Soft red lentils cook easily with turmeric, cumin seeds, and garlic into an aromatic and earthy base. There is a slight richness from some ghee or oil added, and sautéing some onions raises the game in depth. It’s really filling, and it is a great lunch as well. Yet it’s one of those dishes that is very easy to prepare. Served alone or with rice or naan bread, red lentil soup is nutritious as well as comforting- a meal that one will keep going back to again and again.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Soup
SERVING SIZE
1
CUISINE
Indian, South Asian
PREPARATION / TECHNIQUES
Simmer, Sauté, One-Pot Wonders
OCCASION / HOLIDAY
Ramadan, Diwali, Family Dinner, Weeknight Meals, Winter, Fall, Potluck, Comfort Food
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Vegetarian, Gluten-Free, Healthy, High Fibre, Kid-Friendly, Low Fat
DISH TYPE
Soup / Stew
INGREDIENTS
- 50g red lentils
- 1/2 tsp turmeric powder
- 1/4 tsp cumin seeds
- 1 clove garlic, minced
- 1/4 onion, diced
- 1/2 tsp ghee or oil (for a vegan option, use olive oil)
- Salt, to taste
- 250 ml water
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories:140
- Protein: 8g
- Fat: 2g
- Carbohydrates: 22g
- Fibre: 6g
- Sodium: 20mg
PREPARATION OF RED LENTIL SOUP
- Prepare the lentils: Rinse the red lentils quite thoroughly under cold running water, removing all the dirt and debris. Put it aside.
- Heat the ghee or oil: Melt ½ teaspoon ghee or oil in a small saucepan or pot over medium flame. When hot, add cumin seeds and sizzle for about 30 seconds until aromatic.
- Add garlic and onion: Mix the minced garlic with the finely chopped onion. Sauté it for 2-3 minutes till the onions become soft and translucent.
- Add lentils and spices: Put the cleaned and drained lentils, turmeric powder, and salt in the pot. Mix every ingredient in a good stir to ensure that the lentils are well coated with spices.
- Pour in the water: Add the remaining 250ml of water and mix it well. Let it boil and then lower the heat.
- Simmer the soup: Place a lid on the pot and simmer the soup for 15-20 minutes, or till the lentils soften and cook through. Stir occasionally to prevent them from sticking.
- Taste and Serve: Season the lentils when they just start to tenderise; add salt to taste. Serve the red lentil soup in a bowl, warm it up with some rice bread, or enjoy it as a neat dish.
PREP TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- You can use vegetable stock instead of water for added flavour.
- Some squeeze of lemon or lime at serving time can elevate this dish.
- Add crispy fried onions or fresh coriander for added texture.
VARIATIONS
- Add diced tomatoes or baby spinach for more nutrition.
- For additional depth, bring in other spices, such as coriander powder or garam masala.
- It can be replaced with coconut oil for a vegan version.
PREPPING AND STORAGE
- Fridge: Store leftover food in an airtight container in the fridge for three days.
- Freezing: It freezes well for 3 months. Reheat it slowly on the stovetop. You might add a small amount of water if desired.