Red lentil soup is tasty and hearty
Small red lentils are one of our favourite legumes; they do not hold their shape when cooked but break down into a creamy, thick purée — perfect for a hearty, satisfying soup.
Lentils are popular in quickcooking soups because of their short cooking time and the fact that they don’t require soaking before cooking. To speed things up even further, we precooked the lentils in the microwave while we assembled the soup base.
The mild flavour of the lentils did require some embellishment, which we achieved thanks to curry powder and fresh ginger. Sautéing the curry powder with garlic and the ginger before adding the lentils and the broth was key, as it intensified and deepened the flavours.
Chopped fresh tomato enlivened the soup and added some complexity.
Do not substitute brown lentils for the red lentils here; brown lentils have a very different texture.
Curried Red Lentil Soup
Makes 4 servings
1 cup red lentils, picked over and rinsed
4 cups vegetable broth 2 tablespoons unsalted butter 1 onion, chopped fine
3 garlic cloves, minced
1 tbsp grated fresh ginger 1 tbsp curry powder
1 large tomato, cored, seeded, and cut into 1⁄4-inch pieces Salt and pepper
2 tbsp minced fresh cilantro
1⁄2 cup plain yogurt
Start to finish: 45 minutes Microwave lentils and 2 cups broth in bowl until lentils are nearly tender and most liquid is absorbed, about eight minutes. Meanwhile, melt butter in Dutch oven over medium heat. Add onion and cook until softened, about five minutes. Stir in garlic, ginger and curry powder and cook until fragrant, about 30 seconds.
Stir in microwaved lentil mixture, tomato and remaining 2 cups broth, and simmer until lentils are very tender and flavours meld, about 15 minutes. Season with salt and pepper to taste. Sprinkle individual portions with cilantro and dollop with yogurt before serving.
Per serving: 289 calories (68 calories or 23 per cent from fat); 8 grams fat (4 g saturated); 17 milligrams cholesterol; 305 mg sodium; 39 g carbohydrate; 10 g fibre; 7 g sugar; 18 g protein.