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This brothy bowl of lentils, warmly spiced with cumin and coriander and brightened up with lemon zest and juice, is the ultimate way to usher in soup season. Crispy kale chips lend salty crunch, a generous sprinkle of red pepper flakes adds heat, and a dollop of yogurt provides a creamy, cooling effect. It’s the most interesting thing to happen to lentil soup in a long time, so I implore you to head into the kitchen and ready that Dutch oven.
Beans and Lentils: The Fourth Key Building Block in the Mediterranean Diet
Throughout this series, I’ve been discussing the most important players in the Mediterranean diet, including whole grains and fish. Today, I want to talk about beans and lentils. They’re a rich source of plant-based protein, fiber, and other nutrients like folate, magnesium, and potassium. While white beans, chickpeas, and lentils are some of the most common varieties found in the Mediterranean diet, you’ll reap these benefits from all legumes, including black beans, kidney beans, and more.
What’s also wonderful about beans and legumes is that they’re easy on your wallet regardless of whether they’re canned or dried — proof you don’t have to spend a lot to eat well. This soup recipe, using one of my favorite varieties of lentils, is the perfect example.
An Earthy, Bold Pot of Soup, Thanks to Black Lentils
Black lentils are the key ingredient in this soup. They aren’t as widely known as brown, green, or red lentils, but should be. I became hooked on them a few years ago when I discovered a bag at my local grocery store and couldn’t walk away from their caviar-like appearance. They’re rich in flavor and practically meaty — a bit like black beans in lentil form. They also won’t completely fall apart, even after simmering on the stove for awhile, so this soup delivers a whole lot more texture than your usual brown lentil soup.
Welcome to Mediterranean Monday, Sheela Prakash‘s new monthly column of Mediterranean recipes. Here, Sheela will teach you all about the Mediterranean diet’s feel-good way of cooking and eating, and share vibrant, easygoing recipes. Cook with us using #mediterraneanmonday, and for even more great recipes, order a copy of Sheela’s cookbook Mediterranean Every Day.
Dining and Cooking