Spiced red lentil cream soup

Spiced Red Lentil Cream Soup: A Healthy and Delicious Delicacy

If you're looking for a recipe that combines health with intense flavors, then spiced red lentil cream soup is the perfect choice! This recipe is not only simple and quick, but it is also an explosion of tastes, perfect for cool evenings or a comforting lunch.

A Bit of History

Lentils, an essential ingredient in many culinary cultures, have been valued for centuries for their nutritional benefits. Considered a grade A food due to their rich content of fiber, iron, magnesium, and protein, lentils have a low caloric intake, ranging from 110-160 kcal/100 g, depending on how they are prepared. Over time, they have become a staple food for vegetarians and beyond, due to their versatility and nutritional value. Get ready to enjoy a recipe that will warm your soul and bring an explosion of flavors to your table!

Nutritional Information

Each serving of spiced red lentil cream soup contains approximately 200 kcal, being rich in protein and fiber, making it ideal for a healthy diet. It is also an excellent source of iron and magnesium, essential for maintaining energy and overall health.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Number of Servings: 4

Necessary Ingredients

- 200 g red lentils
- 2-3 tablespoons peanut oil (or olive oil, for a lighter version)
- 2 medium carrots
- 2 small parsley roots
- 4 cloves of garlic
- 1 small white onion (optional)
- 2 pinches fleur de sel (sea salt)
- 2 pinches cumin
- 1/2 teaspoon curry powder
- A dash of ground red pepper
- A dash of ground green pepper
- A pinch of chili (for a spicier taste)
- 750 ml water
- For garnish:
- 2-3 tablespoons Greek yogurt
- Fresh cilantro leaves

Step by Step: Preparing Spiced Red Lentil Soup

1. Preparing the Vegetables: Start by peeling and washing the carrots and parsley. Cut the carrots into thin rounds and the parsley into small cubes. This will help with even and quick cooking.

2. Sauté the Onion and Garlic: Peel the garlic cloves and onion, then chop them finely. In a large skillet, add the peanut oil (or olive oil) and sauté the onion and garlic over medium heat, stirring constantly, until they become translucent and fragrant, about 2-3 minutes.

3. Add the Carrots and Parsley: Incorporate the chopped carrots and parsley into the skillet. Cover with a lid and let them sauté for 5 minutes, stirring occasionally, until they become slightly browned.

4. Incorporate the Lentils and Spices: Add the red lentils to the skillet, stirring to combine with the vegetables. Season with salt, pepper, curry, chili, and cumin. These spices will add wonderful flavor to your soup!

5. Boil the Soup: After 2 minutes, pour the water into the skillet. Bring the soup to a boil, then reduce the heat and cover with a lid. Let it simmer for 9-10 minutes, or until the lentils are soft.

6. Blend into Puree: After the lentils and vegetables are cooked, remove the carrots and parsley with a spatula or ladle. Place them in a blender, adding a little liquid from the soup. Don’t worry if a few lentils end up in the blender; they will add texture. Blend until you achieve a creamy puree.

7. Combine and Serve: Add the vegetable puree back into the lentil soup, stirring well. If desired, you can also add the Greek yogurt for extra creaminess. Serve the soup warm, garnished with fresh cilantro leaves, which add a touch of freshness.

Serving Suggestion: This cream soup pairs perfectly with a slice of warm homemade bread or crunchy croutons. You can also pair it with a fresh green salad to complete the meal.

Delicious Variations: You can experiment with various spices, such as ginger or turmeric, to add a unique note to your soup. You can also replace red lentils with green or brown lentils, but you will need to adjust the cooking time.

Frequently Asked Questions

1. Can I use canned lentils?
Yes, you can use canned lentils, but the cooking time will be significantly reduced. Add them at the end of the preparation and heat the soup for just a few minutes.

2. How can I make the soup spicier?
You can add more chili or use hot pepper sauce during preparation to intensify the flavor.

3. Is this soup vegetarian/vegan?
Yes, this recipe is vegetarian and can easily be adapted to be vegan by omitting the yogurt or using a plant-based substitute.

Conclusion

Spiced red lentil cream soup is not just a simple recipe, but also an excellent way to get your necessary nutrient intake in a delicious way. With each spoonful, you will enjoy a perfect combination of flavors and health benefits. So, put on your apron, gather the ingredients, and enjoy a comforting, healthy, and flavorful meal!