Spicy Lentil and Bean Soup

Spicy Lentil and Bean Soup Recipe - Vegetarian Dish from India

Region / culture: India | Servings: 6 |

Vegetarian diet

Introduction

Spicy Lentil and Bean Soup is a hearty and flavorful dish that is perfect for a cold winter day. Packed with protein and fiber, this soup will keep you full and satisfied. The combination of lentils, chickpeas, and white kidney beans creates a delicious and nutritious meal that is easy to make.

History

This recipe has its roots in Indian cuisine, where lentils and beans are commonly used in soups and stews. The addition of garam masala, cumin, and cardamom pods gives this soup a unique and spicy flavor profile that is sure to please your taste buds.

Ingredients

0.5 red onion, chopped
4 cloves of garlic, minced
1 tsp fresh ginger, minced
4 cups of water
3 tbsp vegetable stock
1 cup of brown lentils
1 can of chickpeas
1 can of white kidney beans
1 can of diced tomatoes
2 tsp garam masala
5 cardamom pods
0.5 tsp black pepper
1 tsp cumin
1 tbsp olive oil

How to prepare

Dice the onion, garlic, and ginger.
In a large soup pot, heat 1 tbsp of olive oil over medium heat and sauté the onions, garlic, ginger, and all the spices (except the cardamom pods).
Embrace the use of garam masala, don't be afraid of it.
Once the sautéed ingredients are tender, mix 3 tbsp of vegetable stock into 4 cups of hot water. The stock in containers like this dissolves easily.
Pour the stock into the pot, deglazing the pan with it. Then add the remaining ingredients (beans and lentils) after rinsing and draining the canned goods.
No need to soak the lentils. Due to the spices, the soup needs to simmer for at least a couple of hours, which will cook the lentils perfectly.
You can also add the cardamom pods now. Cardamom pods can be easily removed from stews and sauces when done, and they infuse a fantastic smoky, fruity, Christmas spice flavor to the dish.
If my previous statement didn't make sense to you, it did to me. However, describing the flavor of cardamom is quite challenging.
Mix all the ingredients together and bring to a low boil. Then, reduce the heat and let it simmer for at least 2 hours. Stir occasionally, as with any stove-cooked dish.
Check the lentils for texture. Once you are satisfied, remove the cardamom pods. Then, take 0.33 of the soup and puree it.
Alternatively, you can use a hand blender to blend one side of the pot.
By pureeing the soup, you will achieve a lovely thick base without the need for any thickeners. It will be a pure, spice-infused soup.
This soup is delicious on its own, but you can also enjoy it with a crusty white piece of bread.

Variations

Add diced vegetables such as carrots, celery, and bell peppers for added texture and flavor.
Use different spices such as curry powder or turmeric for a different flavor profile.
Add a dollop of Greek yogurt or a sprinkle of fresh herbs on top for a creamy and fresh finish.

Cooking Tips & Tricks

Be sure to sauté the onions, garlic, and ginger until they are tender to release their flavors.

- Use vegetable stock instead of water for added depth of flavor.

- Let the soup simmer for at least 2 hours to allow the lentils to cook through and the flavors to meld together.

- Puree a portion of the soup to create a thick and creamy base without the need for thickeners.

Serving Suggestions

Serve this soup with a side of crusty bread or a green salad for a complete and satisfying meal.

Cooking Techniques

Sauté the onions, garlic, and ginger to release their flavors.

- Simmer the soup for at least 2 hours to allow the flavors to meld together.

- Puree a portion of the soup to create a thick and creamy base.

Ingredient Substitutions

Use red lentils or green lentils instead of brown lentils.

- Use black beans or kidney beans instead of white kidney beans.

- Use canned diced tomatoes with green chilies for an extra kick of spice.

Make Ahead Tips

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

Presentation Ideas

Garnish the soup with a drizzle of olive oil, a sprinkle of fresh herbs, or a dollop of Greek yogurt for a beautiful and appetizing presentation.

Pairing Recommendations

This Spicy Lentil and Bean Soup pairs well with a crisp white wine or a light beer. Serve with a side of crusty bread or a green salad for a complete meal.

Storage and Reheating Instructions

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

Nutrition Information

Calories per serving

Each serving of this Spicy Lentil and Bean Soup contains approximately 250 calories, making it a satisfying and filling meal option.

Carbohydrates

This soup is a great source of carbohydrates, with the lentils, chickpeas, and white kidney beans providing a healthy dose of energy. Each serving contains approximately 30 grams of carbohydrates.

Fats

With only 1 tablespoon of olive oil used in the recipe, this soup is low in fat, making it a healthy option for those watching their fat intake.

Proteins

Packed with lentils, chickpeas, and white kidney beans, this soup is a great source of protein, with each serving containing approximately 15 grams.

Vitamins and minerals

This soup is rich in vitamins and minerals, including iron, potassium, and vitamin C. The combination of ingredients provides a well-rounded nutrient profile.

Alergens

This recipe contains legumes (lentils, chickpeas, and white kidney beans) and may not be suitable for those with legume allergies.

Summary

Overall, this Spicy Lentil and Bean Soup is a nutritious and delicious meal option that is high in protein, fiber, and essential vitamins and minerals.

Summary

Spicy Lentil and Bean Soup is a delicious and nutritious meal option that is perfect for a cold winter day. Packed with protein, fiber, and essential vitamins and minerals, this soup is sure to become a family favorite. Enjoy it on its own or with a side of crusty bread for a satisfying and filling meal.

How did I get this recipe?

The memory of discovering this recipe is still vivid in my mind. It was a cold winter day, the kind of day that begs for a warm and hearty soup to fill your belly and warm your soul. I had just returned home from a long day at work, feeling tired and in need of some comfort food. As I rummaged through my pantry, I came across a bag of lentils and a can of beans, and that's when inspiration struck.

I remembered a conversation I had with a dear friend of mine a few weeks prior. She had mentioned a delicious lentil and bean soup that she had tried at a local restaurant. She raved about how flavorful and spicy it was, and how it warmed her up from the inside out. I decided then and there that I needed to recreate that soup in my own kitchen.

I called my friend and asked her for the recipe, but she admitted that she didn't have it. She had only tried the soup once and didn't know how to make it herself. Determined to make this soup a reality, I turned to my trusty collection of cookbooks and began searching for a similar recipe. After a few failed attempts, I realized that I would have to rely on my own intuition and culinary skills to create the perfect Spicy Lentil and Bean Soup.

I started by sautéing some onions and garlic in a large pot, letting their savory aroma fill the air. Next, I added a generous amount of cumin, chili powder, and paprika to the pot, allowing the spices to bloom and release their flavors. I then added the lentils and beans, along with some vegetable broth and diced tomatoes, and let the soup simmer on the stove for an hour, allowing all the ingredients to meld together and create a rich and hearty broth.

As the soup cooked, I couldn't resist sneaking a taste. The flavors were bold and spicy, with just the right amount of heat to warm me up on that chilly evening. I knew I had stumbled upon something special, a recipe that would become a staple in my kitchen for years to come.

When the soup was finally ready, I ladled it into a bowl and garnished it with a dollop of sour cream and a sprinkle of fresh cilantro. I took my first spoonful, savoring the complex flavors and the comforting warmth of the soup. It was everything I had hoped for and more, a perfect blend of spices and textures that danced on my taste buds.

I called my friend to tell her about my creation, and she was thrilled. She came over that night to try the soup for herself, and we spent the evening reminiscing about old times and enjoying the delicious meal I had created. From that day on, Spicy Lentil and Bean Soup became a regular fixture on my dinner table, a reminder of that cold winter day when inspiration struck and I created something truly special.

Over the years, I have shared this recipe with friends and family, passing down the tradition of creating delicious and comforting meals from scratch. Each time I make the soup, I am transported back to that moment of discovery, when I realized the power of good food to bring people together and warm the soul.

As I sit here now, stirring a pot of Spicy Lentil and Bean Soup on the stove, I am filled with gratitude for the simple pleasures of cooking and sharing a meal with loved ones. This recipe may have been born out of a moment of inspiration, but it has become so much more than that. It is a reminder of the joy and comfort that can be found in a steaming bowl of soup, shared with those who matter most. And for that, I am truly thankful.