Smoky lentil soup has depth and flavour without the meat
Rich bean soups are classic winter comfort food.
They are filling, healthy and inexpensive, making them a worthy addition to the menu rotation. The downside to dried bean cookery is the time it takes to soak and then cook beans. Canned beans are a reasonable substitute, although they cost more than three times the price of their dried, bagged counterparts.
Meatless Monday fans, this may be your new favourite dish.
Smoky (vegan) Lentil Soup MAKES 8 SERVINGS
1 tablespoon olive oil 1 large onion, chopped (about 2 cups chopped) 1 stalk celery, chopped (about ½ cup chopped) 4 ounces white mushrooms, finely-chopped (about 1 cup chopped) 1¼ cup cubed butternut squash (1/2-inch cube) (or substitute chopped carrot) 5 cloves garlic, minced 1 teaspoon ground cumin 2 tsp smoked paprika 1 tsp chili powder 2 tsp dried Italian herb seasoning (or dried oregano) 3 cups vegetable stock 2-3 cups water ½ pound dried brown lentils, rinsed and picked through (about 1¼ cup) 1 bay leaf 2 tsp apple cider vinegar (or wine vinegar) ½ tsp kosher salt, if needed
Start to finish: 45 minutes, including cook time
In a large heavy-bottomed soup pot or Dutch oven, soften the onion, celery and mushrooms in the olive oil over medium heat, and cook for five minutes, stirring frequently. Add the squash, garlic, cumin, smoked paprika, chili powder and Italian herbs and cook for another five minutes, stirring frequently. Onion should be quite soft now.
Add the stock, 2 cups of water, the lentils, and bay leaf and bring to a simmer over medium high heat. Reduce heat, cover partially with a lid and let simmer until lentils and squash are tender, about 25 to 30 minutes. If the mixture gets too thick, add up to another cup of water. Once soup is cooked, remove 1-2 cups of the soup to a blender and very carefully blend on low until somewhat smooth. Pour the thickened, blended soup back into the pot and stir. Stir in vinegar and taste for salt. Add the salt only if needed.
Chef’s note: Green lentils may also be used, but add about 10 minutes of cooking time.
Per serving: 155 calories (22 from fat); 3 grams fat (0 g saturated; 0 g trans fats); 0 milligrams cholesterol; 328 mg sodium; 27 g carbohydrate; 7 g fibre; 4 g sugar; 8 g protein.