Red lentil cream soup

Red lentil cream soup - a light and creamy delicacy, perfect for any time of the day

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Number of servings: 4

Who doesn't love a warm and comforting soup, especially when it's made with healthy, nutrient-rich ingredients? Red lentil cream soup is not only a delicious choice but also a true treat for the soul, providing plenty of vitamins and proteins. With a velvety texture and subtle flavor, this soup proves to be a reliable ally in your diet, bringing you a sense of well-being. In fact, experts suggest that creamy dishes have a positive impact on the happiness centers in the brain, so let’s enjoy this dish together!

Before we start cooking, let's take a look at the ingredients and familiarize ourselves with each component of the recipe.

Ingredients

- 200 g red lentils
- 1 small white onion
- 1 large sweet potato
- A pinch of salt
- 2-3 sun-dried tomatoes with capers in olive oil
- 1 teaspoon oregano
- 1 liter water
- 1 tablespoon liquid cooking cream

Ingredient details

Red lentils are an excellent source of plant-based protein, rich in iron and fiber. They cook quickly, making them ideal for everyday meals.

Sweet potatoes are not only delicious but also packed with antioxidants and vitamins. They add a natural sweetness to the soup, balancing the flavors.

Sun-dried tomatoes with capers in olive oil add an extra layer of flavor and complexity to the final taste.

Onion and oregano perfectly complete the flavor palette, while the liquid cream will provide a velvety and creamy finish.

Preparation technique

1. Preparing the lentils: Start by rinsing the red lentils under cold running water. After rinsing, soak them in a cup of cold water for 30 minutes. This will help reduce cooking time and make the lentils easier to digest.

2. Preparing the vegetables: Meanwhile, peel the onion and sweet potato. You can leave the onion whole to preserve its delicate flavor, while the sweet potato should be cut into quarters for even cooking.

3. Boiling the ingredients: Bring the lentils to a boil in water, and separately, add the onion and sweet potato to another pot of water. Simmer for about 10 minutes. It’s essential to monitor the time so that the vegetables are cooked but not too soft.

4. Mixing the ingredients: Once the lentils and vegetables are cooked, drain the lentils and add them to the onion and sweet potato. Using a blender, mix everything until you achieve a smooth and creamy paste. If the soup seems too thick, you can thin it with the water in which the vegetables were boiled until you reach the desired consistency.

5. Seasoning: Add a pinch of salt, sun-dried tomatoes, and oregano to the lentil mixture. Mix well and let the soup simmer for a few more minutes for the flavors to meld.

6. Serving: Serve the soup immediately, adding a tablespoon of liquid cooking cream on top for extra creaminess. You can accompany the soup with rye crackers and chili peppers for a contrast of textures and flavors.

Tips & Tricks

- Variations: If you don’t have sweet potatoes on hand, you can use carrots, which offer a similar sweet flavor. You can also replace the sun-dried tomatoes with tomato paste for a more intense taste.
- Creative serving: I recommend garnishing the soup with a few fresh parsley or cilantro leaves for a vibrant look.
- Storing the soup: The soup can be stored in the refrigerator for 3-4 days. You can reheat it in the microwave or on the stovetop, adding a little water to restore its texture.

Nutritional information

This red lentil cream soup is not only tasty but also nutritious. In a 250 ml serving, the soup contains approximately 180 calories, making it an excellent option for those looking to maintain their weight or lose a few pounds. Nutritional benefits include:

- Protein (10 g) - essential for tissue development and repair.
- Fiber (7 g) - for healthy digestion.
- Vitamins (A, C, B) - for a strong immune system.

Frequently asked questions

1. Can I use green or brown lentils?
- Yes, but the cooking time will be different. Green and brown lentils require a longer boiling time, so make sure to check their consistency.

2. Is the soup vegan?
- Absolutely! This recipe contains no animal products, making it perfect for vegans.

3. How can I add more vegetables?
- You can add zucchini or spinach during boiling to boost nutrient intake.

Delicious combinations

For a complete meal, you can serve red lentil cream soup alongside a fresh vegetable salad or a whole grain sandwich. Additionally, a glass of dry white wine or herbal tea will perfectly complement the culinary experience.

Red lentil cream soup is a versatile dish, full of flavor and health. I wish you to enjoy every spoonful and enhance your well-being with each serving! Enjoy your meal!