Lentil Soup I

Authentic Afghan Lentil Soup I Recipe - Vegetarian

Region / culture: Afghanistan | Preparation time: 15 minutes | Cooking time: 1 hour | Servings: 6 |

Vegetarian diet

Introduction

Lentil soup is a hearty and nutritious dish that has been enjoyed for centuries. This recipe is a vegan twist on the classic lentil soup, using soy sauce and vegan sour cream for added flavor. It is a perfect meal for a cold winter day or anytime you are craving a comforting bowl of soup.

History

Lentil soup has been a staple in many cultures for centuries. Lentils are one of the oldest cultivated crops, dating back to ancient times in the Middle East. They are a rich source of protein and fiber, making them a popular ingredient in vegetarian and vegan diets. Lentil soup is a simple and delicious way to enjoy this nutritious legume.

Ingredients

3 grated carrots
1 chopped onion
1 tbsp dried marjoram
0.67 cup dried lentils (red, green or 0.5 and 0.5)
7 cups vegetable stock or water mixed with 0.33 cup soy sauce
1 x 28 oz (794 g) can roma tomatoes and their juice
0.5 cup white wine (optional)
a few chopped green onions, as garnish (optional)
a dollop of vegan sour cream, as garnish (optional)

How to prepare

In a large soup pot, sauté the carrots, onion, and marjoram until the onion becomes translucent.
Add the lentils, stock, and tomatoes to the pot. Bring the mixture to a boil, stirring occasionally.
Once boiling, reduce the heat, cover the pot with a lid, and let it simmer for 1 hour or until the lentils become tender.
After the soup has finished cooking, remove it from the heat and stir in the desired amount of white wine.
Pour generous portions of the soup into soup bowls and garnish each serving with a dollop of vegan sour cream and a sprinkle of chopped green onions.
Serve the soup alongside warm, whole grain bread and a large salad.

Variations

Add diced potatoes or sweet potatoes for a heartier soup.
Stir in a handful of spinach or kale for added greens.
Use red lentils instead of green lentils for a different texture and flavor.

Cooking Tips & Tricks

Be sure to rinse the lentils thoroughly before adding them to the soup to remove any dirt or debris.

- For a richer flavor, you can sauté the vegetables in olive oil before adding the stock and lentils.

- Feel free to customize this recipe with your favorite herbs and spices, such as cumin, paprika, or thyme.

- If you prefer a smoother soup, you can blend it with an immersion blender before serving.

Serving Suggestions

This lentil soup pairs well with a side of warm, crusty bread or a fresh green salad. You can also top it with a dollop of vegan sour cream and a sprinkle of chopped green onions for added flavor.

Cooking Techniques

Be sure to simmer the soup with the lid on to allow the flavors to meld together.

- Stir the soup occasionally to prevent sticking and ensure even cooking.

- Taste and adjust the seasonings before serving to ensure the perfect balance of flavors.

Ingredient Substitutions

If you don't have soy sauce, you can use tamari or coconut aminos as a substitute.

- Feel free to use any type of lentils you have on hand, such as brown or red lentils.

- You can use vegetable broth or water in place of the soy sauce for a lighter flavor.

Make Ahead Tips

This lentil soup 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

Serve this lentil soup in a rustic bowl with a drizzle of olive oil and a sprinkle of fresh herbs on top. You can also garnish it with a slice of lemon or a sprinkle of red pepper flakes for added color and flavor.

Pairing Recommendations

This lentil soup pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. You can also enjoy it with a glass of sparkling water or herbal tea for a refreshing beverage option.

Storage and Reheating Instructions

Store any leftover lentil soup in an airtight container in the refrigerator for up to 3 days. Reheat it on the stove over low heat, stirring occasionally, until warmed through. You can also reheat it in the microwave for a quick and easy meal.

Nutrition Information

Calories per serving

Each serving of this lentil soup contains approximately 250 calories. This makes it a filling and satisfying meal that won't weigh you down with excess calories.

Carbohydrates

Each serving of this lentil soup contains approximately 30 grams of carbohydrates. Lentils are a good source of complex carbohydrates, which provide a steady source of energy and help keep you feeling full and satisfied.

Fats

This lentil soup is low in fat, with only a small amount coming from the vegan sour cream garnish. Lentils are naturally low in fat and cholesterol, making them a heart-healthy choice for your diet.

Proteins

Lentils are a rich source of plant-based protein, with each serving of this soup providing approximately 15 grams of protein. Protein is essential for building and repairing tissues in the body, making this soup a nutritious and satisfying meal.

Vitamins and minerals

Lentils are packed with vitamins and minerals, including iron, folate, and potassium. This soup is a great way to boost your intake of these essential nutrients and support overall health.

Alergens

This lentil soup is free of common allergens such as dairy, eggs, and nuts. However, if you have a soy allergy, you may want to omit the soy sauce from the recipe.

Summary

Overall, this lentil soup is a nutritious and delicious meal that is high in protein, fiber, and essential vitamins and minerals. It is a great option for vegetarians, vegans, and anyone looking to add more plant-based foods to their diet.

Summary

This lentil soup is a nutritious and delicious dish that is perfect for a cozy night in or a casual dinner with friends. Packed with protein, fiber, and essential vitamins and minerals, it is a satisfying and healthy option for any meal. Enjoy this vegan twist on a classic recipe and savor the comforting flavors of lentils, vegetables, and herbs in every spoonful.

How did I get this recipe?

The memory of discovering this recipe for the first time is a cherished one. It was a cold winter day, much like today, when I stumbled upon the recipe for Lentil Soup. I had just moved into a new neighborhood and was feeling a bit lonely. As I unpacked boxes in my new kitchen, I heard a knock on the door. It was my neighbor, Mrs. Jenkins, a sweet elderly lady who had lived in the neighborhood for decades.

She had brought over a pot of her famous Lentil Soup as a welcoming gift. The aroma that filled my kitchen was divine. Mrs. Jenkins handed me the pot and said, "I hope you enjoy this soup, dear. It's a family recipe that has been passed down for generations."

I took a spoonful of the soup and was instantly transported back to my childhood. My own grandmother used to make a similar dish, and the flavors brought back memories of her warm kitchen and the love she poured into every meal she made. Mrs. Jenkins must have noticed the tears welling up in my eyes, because she gave me a hug and said, "Cooking is a powerful thing, my dear. It connects us to our past and helps us create new memories for the future."

I thanked Mrs. Jenkins for her kindness and asked her if she would be willing to share the recipe with me. She smiled and said, "Of course, dear. I would be happy to pass it on to you." She handed me a worn piece of paper with the ingredients and instructions written in her elegant script. As I read through the recipe, I could feel my grandmother's spirit guiding me.

I spent the rest of the day in my kitchen, carefully following Mrs. Jenkins' instructions. The lentils simmered on the stove, filling the house with their earthy scent. I added carrots, onions, and celery, just as the recipe called for. As the soup cooked, I felt a sense of peace wash over me. It was as if I had found a piece of my past that I had been missing.

When the soup was finally ready, I ladled myself a bowl and sat down at the table. The first spoonful brought tears to my eyes once again. The flavors were just as I remembered from my grandmother's kitchen. Mrs. Jenkins had truly given me a gift that day, one that I would cherish for the rest of my life.

From that moment on, Lentil Soup became a staple in my kitchen. I made it for friends and family, always sharing the story of how I had come to learn the recipe. Each time I cooked the soup, I felt a connection to my past and to the wonderful women who had taught me the power of food and love.

As the years passed, I continued to make Lentil Soup, adding my own twist here and there. I shared the recipe with my own grandchildren, passing down not just the ingredients and instructions, but also the memories and emotions that came with it.

And now, as I sit in my kitchen, stirring a pot of Lentil Soup on a cold winter day, I can't help but smile. The recipe may have come from Mrs. Jenkins, but the love and memories that go into every batch are all my own. And for that, I am forever grateful.