Lentil Soup is cheap and has great nutritional values!
Lentil Soup is cheap and has great nutritional values!
by unitedcuisines
2 Comments
unitedcuisines
Most ingredients you probably have in your pantry already. Main ingredient is split red lentils, which you can get for a few dollars per pound. If you consider that these lentils have as much protein as meat and much more carbs, that’s a great deal!
– unsalted butter or extra virgin olive oil [2 tablespoons]
– paprika powder [1 teaspoon]
INSTRUCTIONS
1. 1. Using a bowl and sieve, wash the lentils a few times until the water runs clear – it took me three times. It will remove not only dust and debris, but also excess starch and saponin. Let soak in water, while continuing next steps. 2. Chop the onion, transfer into a large enough pot, sprinkle some salt on top and slightly caramelize in a tablespoon of extra virgin olive oil over medium-low heat for 5-10 minutes till slightly brown. 3. Make some space in the middle and add turmeric and cumin and “wake them up” for 30 seconds, mix well and add two teaspoons of tomato paste and saute for a minute. 4. Shortly drain the lentils and add to the pot. Mix well and saute altogether for 1-2 minutes and scrape the bottom of the pot with a wooden spatula. The liquid that came with the soaked lentils will help here. 5. Lastly, pour in the hot water, drop in two small bay leaves for some additional depth and let boil covered over low heat. 6. 10-15 minutes later, the lentils should be mashable, which means they are ready for our immersion blender. But before that, add a teaspoon of salt and also make sure to remove the bay leaves 7. Turn off the stove and blend well till lentils are pulverized and the soup thickens into creamy goodness. Season some more with salt to taste, if necessary, put on the lid and set aside to rest. 8. Lastly, in a saucepan, melt butter until it begins to “sing”, sprinkle in the paprika powder and immediately turn off the heat and give it a good swivel. 9. Serve the soup it with a slice of lemon and a drizzle of that butter-paprika sauce. Enjoy
Servings: 4
Energy (without butter-sauce 🙂):
Around 217kcal, with 4g of fat, 32g of carbs and 13g of protein per serving.
michigan2345
If one is eating pork, saute smoked pork and add. Or diced/cubed ham sauteed. Saute it until golden brown with crispety edges! Low or medium heat.
2 Comments
Most ingredients you probably have in your pantry already. Main ingredient is split red lentils, which you can get for a few dollars per pound. If you consider that these lentils have as much protein as meat and much more carbs, that’s a great deal!
Please find the recipe below, as well as my [**4min Lentil Soup video on YouTube.**](https://www.youtube.com/watch?v=tNodhhvnttA) Enjoy!
LIST OF INGREDIENTS
For the soup:
– red lentils [200 g / 7 oz]
– extra virgin olive oil [15 ml / 1 tablespoon]
– onion [1 medium size]
– ground cumin [1 teaspoon]
– ground turmeric [half teaspoon]
– tomato paste [2 teaspoons]
– hot water [1 liter/quart]
– 2 small bay leaves
– 1 teaspoon salt
For the sauce:
– unsalted butter or extra virgin olive oil [2 tablespoons]
– paprika powder [1 teaspoon]
INSTRUCTIONS
1. 1. Using a bowl and sieve, wash the lentils a few times until the water runs clear – it took me three times. It will remove not only dust and debris, but also excess starch and saponin. Let soak in water, while continuing next steps.
2. Chop the onion, transfer into a large enough pot, sprinkle some salt on top and slightly caramelize in a tablespoon of extra virgin olive oil over medium-low heat for 5-10 minutes till slightly brown.
3. Make some space in the middle and add turmeric and cumin and “wake them up” for 30 seconds, mix well and add two teaspoons of tomato paste and saute for a minute.
4. Shortly drain the lentils and add to the pot. Mix well and saute altogether for 1-2 minutes and scrape the bottom of the pot with a wooden spatula. The liquid that came with the soaked lentils will help here.
5. Lastly, pour in the hot water, drop in two small bay leaves for some additional depth and let boil covered over low heat.
6. 10-15 minutes later, the lentils should be mashable, which means they are ready for our immersion blender. But before that, add a teaspoon of salt and also make sure to remove the bay leaves
7. Turn off the stove and blend well till lentils are pulverized and the soup thickens into creamy goodness. Season some more with salt to taste, if necessary, put on the lid and set aside to rest.
8. Lastly, in a saucepan, melt butter until it begins to “sing”, sprinkle in the paprika powder and immediately turn off the heat and give it a good swivel.
9. Serve the soup it with a slice of lemon and a drizzle of that butter-paprika sauce. Enjoy
Servings: 4
Energy (without butter-sauce 🙂):
Around 217kcal, with 4g of fat, 32g of carbs and 13g of protein per serving.
If one is eating pork, saute smoked pork and add. Or diced/cubed ham sauteed. Saute it until golden brown with crispety edges! Low or medium heat.