Properties :

Lentil Soup is a highly nutritious and balanced meal, packed with essential vitamins, minerals, and protein. Lentils are an excellent source of plant-based protein, making this soup a perfect option for vegans and vegetarians looking to boost their protein intake. They are also rich in dietary fiber, which helps support digestive health, regulate blood sugar levels, and promote a feeling of fullness. This soup contains important micronutrients such as iron, folate, and potassium, which play a crucial role in energy production, red blood cell formation, and maintaining a healthy heart. The addition of tomatoes and carrots enhances the soup's vitamin C content, aiding in immune function and skin health. Olive oil adds healthy monounsaturated fats, which can help reduce bad cholesterol levels and improve cardiovascular health. With a low glycemic index, red lentils are a great option for those managing blood sugar levels, making this soup beneficial for individuals with diabetes or those seeking to maintain steady energy throughout the day.

Ingredients :

Brown Lentils : 1 Cup

Green Lentils- Red Lentils-

Onion : 1 Piece

Garlic : 2 clove

Tomato Paste : 2 Tablespoon

Tomato : 2 Piece

Broth : 5 Cup

Salt : as needed

turmeric : 1/2 Teaspoon

black pepper : to taste

Cumin : 1/2 Teaspoon

Olive Oil : 2 Tablespoon

Lemon Juice : to taste

The rich, comforting flavors of red lentil soup – the perfect balance of spices, nutrients and heat

Recipe :

For 4 people

Step 1: Prepare the Ingredients

Wash the lentils and soak them in warm water for 15 minutes, then drain.
Finely chop the onion and garlic.
Peel and grate the tomatoes.
If desired, grate the carrot to add more flavor and texture to the soup.

Step 2: Sauté the Ingredients

In a suitable pot, heat the olive oil or butter.
Add the chopped onion and sauté it until golden.
Add the garlic and sauté for another few seconds.
Stir in the tomato paste and sauté for 2 minutes to cook out the raw taste.
Add the grated tomatoes and carrot (if using) and cook for 5 minutes.

Step 3: Cook the Soup

Add the soaked lentils to the pot and mix well.
Pour in 5 cups of water or vegetable/chicken broth.
Add turmeric, black pepper, cumin, and salt to taste, then stir well.
Bring the soup to a boil, then reduce the heat and leave the lid partially open. Let it simmer for 30 to 40 minutes until the lentils are tender.

Step 4: Blend the Soup (Optional)

If you prefer a smoother and creamier texture, blend the soup with an immersion blender or regular blender.
If the soup becomes too thick, add a little hot water and stir to adjust the consistency.

Step 5: Serve the Soup

Pour the soup into serving bowls.
Squeeze some fresh lemon juice over the soup and garnish with fresh herbs like cilantro or parsley.
This soup is often served with yogurt, warm bread, and lemon wedges on the side.

Enjoy your delicious Lentil Soup!

Description:

When preparing Lentil Soup, it’s important to keep a few key tips in mind to ensure the best results. First, always rinse the lentils thoroughly before cooking to remove any dirt or debris, as they can affect the flavor and texture of the soup. While lentils don’t require soaking, a quick 10-15 minute soak can help reduce cooking time and improve digestibility. Be mindful of the seasoning – while the recipe suggests spices like turmeric, cumin, and black pepper, feel free to adjust the quantities to suit your taste. Cooking the soup over low to medium heat is crucial to allow the lentils to cook evenly without becoming mushy. If you prefer a smoother texture, you can blend the soup after cooking, but be cautious not to over-blend, as it can turn the soup into a puree. Always taste the soup before serving and adjust the salt or acidity with fresh lemon juice to achieve the perfect balance of flavors. Lastly, storing the soup in an airtight container can help preserve its freshness for up to three days, and it can also be frozen for longer storage.

Description of diets:

Lentil Soup is a versatile dish that can be adapted to many dietary preferences, though it’s important to consider its compatibility with various eating plans. For individuals following a Ketogenic diet, this soup may not be suitable due to its relatively high carbohydrate content from the lentils. Paleo dieters may also want to avoid this dish as it contains legumes, which are not included in the Paleo guidelines. However, it is an excellent choice for those on a Mediterranean diet due to its heart-healthy fats from olive oil and abundance of plant-based ingredients. For vegan and vegetarian diets, the soup is a perfect option, providing ample protein and nutrients without any animal products. The soup is also ideal for those on a gluten-free diet, as it does not contain any gluten-containing ingredients. People following a low-calorie or high-protein diet can benefit from the soup's ability to fill you up with relatively few calories, while still providing a good amount of protein. This soup is also compatible with the DASH diet, thanks to its focus on whole foods and low sodium, making it a great choice for those seeking to manage blood pressure. However, those who are fasting may want to consume it after the fasting period ends, as it is a hearty, filling meal that provides significant energy.