Double Red Lentil Soup

Double Red Lentil Soup Recipe - Vegetarian Soup with Spinach and Carrots

Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Double Red Lentil Soup is a hearty and nutritious dish that is perfect for a cold winter day. This soup is packed with protein, fiber, and vitamins, making it a healthy and satisfying meal option. The combination of red lentils, vegetables, and spices creates a flavorful and comforting soup that is sure to please your taste buds.

History

Red lentil soup has been a staple in Middle Eastern and Mediterranean cuisine for centuries. Lentils are one of the oldest cultivated crops, dating back to ancient times. They are a versatile and nutritious ingredient that is commonly used in soups, stews, and salads. This recipe for Double Red Lentil Soup is a modern twist on the classic red lentil soup, incorporating a variety of vegetables and spices to create a delicious and wholesome dish.

Ingredients

1 cup red lentils, sorted and rinsed
1 bay leaf
0.5 tsp salt, or more to taste
1 tbsp olive oil, preferably extra-virgin
2 medium onions, diced
4 medium cloves garlic, minced
2 tbsp minced fresh ginger
2 tsp ground cumin
2 tsp ground coriander
2 medium parsnips, cut into 0.5 inch dice
2 medium carrots, cut into 0.5 inch dice
1 small bunch spinach (8 oz (227 g)), rinsed well, thick stems removed and torn into bite-size pieces
1 tbsp fresh lemon juice
Pinch of cayenne

How to prepare

In a medium saucepan, combine lentils, bay leaf, and 4 cups of cold water. Partially cover and bring to a boil over high heat. Mix well, reduce heat to low, and simmer until lentils are tender, about 12 minutes.
Remove the bay leaf and stir in 0.5 tsp of salt. Puree the lentil mixture with an immersion blender or in a blender until smooth. Set aside.
While the lentils are cooking, heat oil in a large pot over medium-low heat. Add onions and cook, stirring occasionally, until softened, about 8 minutes. Add garlic, ginger, cumin, and coriander and cook, stirring, for 3 minutes. Stir in parsnips, carrots, salt to taste, and 1.5 cups of water. Increase heat to high and bring to a boil. Reduce heat to low and simmer, uncovered, until vegetables are tender, about 10 to 12 minutes.
Stir spinach and lemon juice into the vegetable mixture. Cover and cook until spinach is just wilted, about 2 minutes. Stir in the reserved lentil puree and cayenne pepper and warm through. Taste and season with salt and cayenne pepper. Serve hot.
Optionally, stir in a small amount of chili paste or hot pepper sauce and/or sprinkle each portion with a handful of chopped fresh cilantro or flat-leaf parsley.

Variations

Add diced tomatoes or tomato paste for a tangy twist.
Stir in coconut milk for a creamy and tropical flavor.
Mix in cooked chicken or shrimp for added protein.
Garnish with toasted nuts or seeds for a crunchy texture.
Experiment with different spices, such as turmeric, paprika, or curry powder, to create unique flavor profiles.

Cooking Tips & Tricks

Be sure to rinse the red lentils thoroughly before cooking to remove any dirt or debris.

- To save time, you can use pre-cut vegetables or frozen vegetables in this recipe.

- For a creamier texture, you can puree the entire soup instead of just the lentils.

- Adjust the seasonings to suit your taste preferences, adding more salt, cumin, or cayenne pepper as needed.

- This soup can be easily customized by adding your favorite herbs or spices, such as turmeric, paprika, or curry powder.

Serving Suggestions

Double Red Lentil Soup can be served as a main dish or as a side dish alongside a salad or sandwich. For a complete meal, consider serving this soup with a slice of crusty bread or a side of rice. Garnish each bowl with a dollop of yogurt, a sprinkle of fresh herbs, or a drizzle of olive oil for added flavor.

Cooking Techniques

To save time, you can use a pressure cooker or Instant Pot to cook the lentils and vegetables quickly.

- For a smoother texture, use a blender or food processor to puree the soup until smooth.

- To enhance the flavors, sauté the onions, garlic, and spices before adding the lentils and vegetables.

- For a thicker soup, reduce the amount of water or add more lentils.

Ingredient Substitutions

If you don't have red lentils, you can use green or brown lentils instead.

- Substitute other root vegetables, such as sweet potatoes or turnips, for the parsnips and carrots.

- Use vegetable broth or stock instead of water for added flavor.

- Swap out the spinach for kale, Swiss chard, or collard greens.

- Replace the cayenne pepper with red pepper flakes or hot sauce for a spicy kick.

Make Ahead Tips

Double Red Lentil Soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat the soup on the stovetop or in the microwave before serving. For longer storage, you can freeze the soup in an airtight container for up to 3 months. Thaw the soup in the refrigerator overnight before reheating.

Presentation Ideas

To make Double Red Lentil Soup more visually appealing, consider garnishing each bowl with a swirl of yogurt, a sprinkle of fresh herbs, or a drizzle of olive oil. Serve the soup in colorful bowls or mugs for a festive touch. For a rustic presentation, top each bowl with a slice of crusty bread or a handful of croutons.

Pairing Recommendations

Double Red Lentil Soup pairs well with a variety of dishes, including salads, sandwiches, and grilled meats. For a complete meal, consider serving this soup with a side of rice, quinoa, or couscous. Pair the soup with a crisp green salad or a warm crusty bread for a satisfying and balanced meal.

Storage and Reheating Instructions

To store Double Red Lentil Soup, allow it to cool completely before transferring it to an airtight container. Store the soup in the refrigerator for up to 3 days or freeze it for up to 3 months. To reheat the soup, simply warm it on the stovetop over low heat, stirring occasionally, or microwave it in a microwave-safe bowl until heated through.

Nutrition Information

Calories per serving

Each serving of Double Red Lentil Soup contains approximately 250 calories. This soup is a low-calorie and nutrient-dense meal option that is perfect for those looking to maintain a healthy weight.

Carbohydrates

Each serving of Double Red Lentil Soup contains approximately 30 grams of carbohydrates. Carbohydrates are an important source of energy for the body and are essential for fueling your daily activities.

Fats

Each serving of Double Red Lentil Soup contains approximately 5 grams of fat. The fat in this soup comes primarily from the olive oil used for cooking. Olive oil is a heart-healthy fat that is rich in monounsaturated fats and antioxidants.

Proteins

Each serving of Double Red Lentil Soup contains approximately 12 grams of protein. Lentils are a great source of plant-based protein, making this soup a nutritious option for vegetarians and vegans.

Vitamins and minerals

Double Red Lentil Soup is rich in vitamins and minerals, including vitamin A, vitamin C, iron, and potassium. These nutrients are essential for maintaining a healthy immune system, promoting good vision, and supporting overall health and well-being.

Alergens

This recipe for Double Red Lentil Soup is free of common allergens such as dairy, nuts, and gluten. However, if you have specific food allergies or dietary restrictions, be sure to check the ingredients list carefully and consult with a healthcare professional if needed.

Summary

Double Red Lentil Soup is a nutritious and delicious meal option that is packed with protein, fiber, vitamins, and minerals. This soup is low in calories and fat, making it a healthy choice for those looking to maintain a balanced diet. With its rich flavors and hearty texture, Double Red Lentil Soup is sure to become a favorite in your recipe rotation.

Summary

Double Red Lentil Soup is a nutritious and flavorful dish that is perfect for a cozy meal at home. This soup is packed with protein, fiber, vitamins, and minerals, making it a healthy and satisfying option for vegetarians and meat-eaters alike. With its rich flavors and hearty texture, Double Red Lentil Soup is sure to become a favorite in your recipe collection.

How did I get this recipe?

I recall the feeling of curiosity that overcame me when I found this recipe for Double Red Lentil Soup. It was a cold winter day, and I was rummaging through my old recipe box, searching for something warm and comforting to make for dinner. As I sorted through the faded index cards and tattered scraps of paper, my eyes landed on a small, yellowed piece of paper tucked away in the corner.

I picked it up and unfolded it carefully, revealing a handwritten recipe for Double Red Lentil Soup. The ingredients were simple - red lentils, onions, garlic, carrots, tomatoes, and a blend of spices. But what intrigued me the most was the note at the bottom of the page that read: "Passed down from generation to generation, this soup has been a family favorite for decades."

I knew I had to make it. I was always drawn to recipes that had a story behind them, and this one seemed to have a rich history that I couldn't wait to uncover.

I set to work in the kitchen, chopping onions and garlic, peeling carrots, and rinsing the red lentils. As the soup simmered on the stove, filling the house with the warm, comforting aroma of spices and vegetables, memories flooded back to me.

I remembered my own grandmother, a formidable woman with a passion for cooking. She was the one who had first introduced me to the joys of the kitchen, teaching me how to chop vegetables, knead dough, and simmer soups to perfection. Her recipes were always simple but delicious, crafted with love and care.

As I stirred the pot of Double Red Lentil Soup, I felt her presence beside me, guiding my hand and whispering words of encouragement. I could almost hear her voice as she recited the ingredients and steps, her laughter echoing through the kitchen.

The soup was ready, and I ladled it into bowls, garnishing each with a sprinkle of fresh herbs and a drizzle of olive oil. I sat down at the table, taking a sip of the steaming broth and savoring the rich, earthy flavors that danced on my tongue.

As I ate, I thought about all the people who had passed this recipe down through the generations - the grandmothers, mothers, aunts, and sisters who had stood in their kitchens, stirring pots of soup and sharing stories of love and loss, joy and sorrow.

I felt a deep connection to them, to my own ancestors who had cooked and baked and preserved the traditions of their culture. I felt a sense of gratitude for the gift of this recipe, for the opportunity to carry on a legacy that stretched back centuries.

And as I finished my bowl of Double Red Lentil Soup, I knew that I would continue to make it for years to come, passing it down to my own children and grandchildren, just as it had been passed down to me.

For in the humble act of cooking and sharing a meal, we connect with our past, our present, and our future. And in the simple pleasure of a warm bowl of soup, we find comfort, nourishment, and the love that binds us together, across time and space.