Curry Lentil Soup
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This simple lentil soup recipe comes together quickly with some basic pantry ingredients. The lentils provide protein and dietary fiber and don’t require presoaking. The aromatic spices combine for a rich flavor. You can blend the soup to your desired consistency. It is finished off with leafy greens to add a touch of freshness. Suggested toppings include a dollop of your favorite pesto, toasted nuts or pistachio cream that we will be making today.Â
Serves:
- 6
Ingredients:
- 2 Tbsp olive oilÂ
- ¾ cup yellow onion, chopped (about 1 medium)Â
- ½ cup carrots, shreddedÂ
- 4 garlic cloves, mincedÂ
- 1 tsp ground cuminÂ
- 1 ½ tsp curry powderÂ
- ½ tsp dried thymeÂ
- 1 28-oz can diced tomatoes, drainedÂ
- 1 ½ cups brown or red lentils, sorted and rinsedÂ
- 4 cups vegetable broth or chicken broth, preferably low sodiumÂ
- 2 cups water, adjust for desired consistencyÂ
- ½ tsp salt, or to tasteÂ
- Pinch red pepper flakes, or to tasteÂ
- ¼ tsp ground black pepper, or to tasteÂ
- 1 cup chopped fresh leafy greens (Swiss chard, spinach or kale, tough ribs removed)Â
- 1 ½ Tbsp lemon juiceÂ
Instructions:
- Heat olive oil in a large pot over medium heat. Add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 3 minutes.Â
- Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds.Â
- Pour in the drained, diced tomatoes.Â
- Add the lentils, broth and 1 cup water. Add salt, black pepper and a pinch of red pepper flakes.Â
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Bring the mixture to a boil, cover and reduce heat to maintain a gentle simmer. Cook for about 20 minutes, or until the lentils are tender.Â
- With an immersion blender, blend the soup slightly to breakdown the lentils, yet still maintaining some texture to the soup. Thin with additional water until desired consistency.Â
- Add the chopped greens. Cook for about 5 minutes, or until the greens have softened to your liking.Â
- Remove the pot from heat and stir in the lemon juice. Taste and adjust seasonings.Â
Pistachio Cream:
Ingredients:
- 1 cup waterÂ
- 1 cup shelled pistachiosÂ
- 2 tsp freshly squeezed lemon juiceÂ
- ¼ tsp saltÂ
To make the pistachio cream, put the water, pistachios, lemon juice, and salt in a blender or food processor and process until smooth and creamy. Taste; you may want to add a bit more salt. Yields 1 ½ cups. Source: The Cancer Fighting Kitchen by Rebecca Katz.