This easy lentil soup is seasoned with cumin and an entire bunch of chopped cilantro, stirred in just before serving.
Ingredients
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1 ¼ teaspoons cumin seeds, lightly toasted and ground
- Pinch of cayenne
- ½ pound brown lentils (about 1 1/8 cups), picked over and rinsed
- 1 small onion, cut in half
- 1 bay leaf
- 1 ½ quarts water
- Salt, preferably kosher salt, to taste
- Freshly ground pepper
- 1 cup chopped cilantro (from 1 large bunch)
- Plain low-fat yogurt for garnish
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Nutritional Information
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Nutritional analysis per serving (4 servings)
244 calories; 4 grams fat; 0 grams saturated fat; 2 grams monounsaturated fat; 0 grams polyunsaturated fat; 39 grams carbohydrates; 6 grams dietary fiber; 2 grams sugars; 14 grams protein; 287 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data. -
Serves four
Preparation
- Heat the oil in a large, heavy soup pot over medium heat, and add the garlic. Stir until fragrant, about a minute, and stir in the cumin and cayenne. Add the lentils, onion, bay leaf, water and salt. Bring to a boil, reduce the heat and simmer 40 minutes, until the lentils are tender and the broth aromatic. Add pepper, taste and adjust salt. Remove the halved onion and the bay leaf.
- Coarsely puree the soup in an immersion blender or food mill. Alternatively, puree half the soup in blender, 1 1/2 cups at time, being careful to cover the top of the blender with a towel to avoid hot splashes, then stir back into the soup. Heat through.
- Chop the cilantro, discarding the stems. Stir into the soup just before serving. Taste, adjust seasoning and serve, topping each bowl with a dollop of yogurt.
- Advance preparation: The soup can be made through step 2 up to a day ahead of time. You may need to thin it out with a little water. Martha Rose Shulman can be reached at martha-rose-shulman.com.
About 1 hour
Dining and Cooking