Lentil and Vegetable Broth

Lentil and Vegetable Broth Recipe from India - Vegetarian Food

Region / culture: India | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Lentil and Vegetable Broth is a hearty and nutritious soup that is perfect for a cold winter day. Packed with protein and fiber, this dish is not only delicious but also incredibly healthy.

History

This recipe has been a staple in many cultures for centuries. Lentils have been a part of the human diet since ancient times, and are known for their nutritional benefits. The addition of vegetables to the broth adds flavor and nutrients, making it a well-rounded meal.

Ingredients

Stock

2 tbsp yellow moong dal, washed (split yellow gram)
2 onions, cut into large pieces
2 large tomatoes, cut into large pieces
4.5 cups water

Topping

1 onion, chopped
0.33 cup cabbage, shredded
0.33 cup spinach, chopped
2 tbsp baked beans or tomato ketchup (Heinz)
1 tomato, finely chopped
1.5 tsp olive oil
salt
black pepper

How to prepare

To prepare the stock, place water and moong dal in a pressure cooker and cook under pressure until the lentils are tender.
Allow the mixture to cool.
Blend the mixture in a liquidiser and set aside.
Heat oil in a pan.
Sauté the onion in the pan for a minute.
Add cabbage and spinach to the pan.
Saute for another minute.
Pour in the stock and simmer for 10 minutes.
Fold in the baked beans or tomato ketchup, tomato, salt, and pepper.
Bring the mixture to a boil.
Remove from heat.
Serve hot with celery garlic toasts.

Variations

Add diced potatoes or carrots for extra texture and flavor.
Use different types of lentils, such as red lentils or green lentils, for a unique twist.
Experiment with different spices like cumin, coriander, or turmeric to change up the flavor profile.

Cooking Tips & Tricks

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

- You can customize this recipe by adding your favorite vegetables or spices.

- For a thicker broth, you can blend some of the vegetables with the stock before adding them back to the pot.

- Adjust the seasoning to your taste by adding more salt, pepper, or spices as needed.

Serving Suggestions

Serve this broth with a side of crusty bread or garlic toast for a complete meal. You can also top it with a dollop of yogurt or a sprinkle of fresh herbs for added flavor.

Cooking Techniques

Pressure cooking the lentils helps to speed up the cooking process and ensures they are tender.

- Blending the stock creates a smooth and creamy texture that is perfect for a soup or broth.

- Simmering the broth allows the flavors to meld together and creates a rich and flavorful dish.

Ingredient Substitutions

If you don't have moong dal, you can use red lentils or any other type of lentil.

- Feel free to swap out the vegetables for whatever you have on hand, such as bell peppers, zucchini, or mushrooms.

- Instead of olive oil, you can use any other type of cooking oil like vegetable oil or coconut oil.

Make Ahead Tips

This broth can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it on the stove or in the microwave before serving.

Presentation Ideas

Garnish the broth with a drizzle of olive oil, a sprinkle of fresh herbs, or a dollop of yogurt for a beautiful presentation. Serve it in a bowl with a side of bread or crackers for a complete meal.

Pairing Recommendations

This broth pairs well with a crisp green salad or a side of roasted vegetables. You can also serve it alongside a sandwich or wrap for a satisfying and nutritious meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the broth on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Lentil and Vegetable Broth contains approximately 180 calories. This makes it a filling and satisfying meal that won't weigh you down.

Carbohydrates

Each serving of Lentil and Vegetable Broth contains approximately 25 grams of carbohydrates. Carbohydrates are an important source of energy for the body, and lentils are a great source of complex carbohydrates that provide sustained energy.

Fats

This dish is low in fat, with only 1.5 grams of fat per serving. The olive oil used in the recipe adds healthy fats that are good for heart health.

Proteins

Lentils are a great source of plant-based protein, with each serving of this broth containing approximately 8 grams of protein. Protein is essential for muscle growth and repair, making this dish a great option for vegetarians and vegans.

Vitamins and minerals

Lentils are rich in vitamins and minerals, including iron, folate, and potassium. The addition of vegetables like spinach and cabbage adds even more vitamins and minerals to this dish, making it a nutrient-dense meal.

Alergens

This recipe is free of common allergens like dairy, nuts, and gluten. However, if you have specific allergies or dietary restrictions, be sure to check the ingredients and make any necessary substitutions.

Summary

Overall, Lentil and Vegetable Broth is a nutritious and balanced meal that is low in fat and calories, but high in protein, fiber, and essential vitamins and minerals.

Summary

Lentil and Vegetable Broth is a delicious and nutritious meal that is perfect for a cozy night in. Packed with protein, fiber, vitamins, and minerals, this dish is not only good for you but also incredibly satisfying. Enjoy a bowl of this hearty broth for a comforting and nourishing meal.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Lentil and Vegetable Broth. It was many years ago, during a visit to my dear friend Maria's house. Maria was a fantastic cook, and I always admired her culinary skills. On that particular day, she was preparing a hearty and nutritious broth that filled her kitchen with the most delightful aroma.

As I watched her chopping vegetables and simmering lentils in a pot, I couldn't help but ask her for the recipe. Maria smiled and handed me a tattered old cookbook that had been passed down to her from her own grandmother. The pages were yellowed and stained, but the recipe for Lentil and Vegetable Broth was still clear and legible.

Maria explained that this recipe had been in her family for generations, and that it was a staple in her household during the cold winter months. She shared with me the story of how her great-grandmother had learned to make the broth from a traveling chef who had passed through their village many years ago.

I was captivated by the history and tradition behind the recipe, and I knew that I had to learn how to make it myself. Maria graciously guided me through the steps, showing me how to sauté onions and garlic, add in the lentils and vegetables, and simmer everything together with a blend of herbs and spices.

The broth slowly cooked on the stove, filling my own kitchen with the same tantalizing aroma that had drawn me to Maria's house in the first place. As I tasted the finished dish, I was amazed by how flavorful and comforting it was. The lentils were tender, the vegetables were perfectly cooked, and the broth was rich and savory.

From that day on, Lentil and Vegetable Broth became a regular fixture on my family's dinner table. I made it whenever the weather turned chilly, or whenever someone in the house was feeling under the weather. It was a dish that brought warmth and nourishment to our bodies and our souls.

Over the years, I have made a few tweaks to the original recipe, adding in my own favorite vegetables and experimenting with different seasonings. But the heart and soul of the dish remain the same – a simple yet satisfying broth that never fails to bring joy to those who taste it.

I have shared the recipe with friends and family members, passing on the tradition that Maria so graciously bestowed upon me. Each time I make Lentil and Vegetable Broth, I am reminded of the bonds of friendship and the power of food to bring people together.

As I sit here now, reflecting on the journey that led me to this cherished recipe, I am filled with gratitude for the experiences and lessons that cooking has brought into my life. It is a gift that I will continue to cherish and share for many years to come. And every time I ladle out a steaming bowl of Lentil and Vegetable Broth, I will think of Maria and her grandmother, and the culinary legacy that they have passed down to me.