Hearty lentil soup with aromatic curry spices.
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Nutrition per Serving
Ingredients
Estimated total cost: €3.15 · €0.53/serving
- 2 tablespoons of extra virgin olive oilEst. price €0.08–€0.20
- 2 cloves of fresh garlic, finely minced (crush with knife blade to release oils)Est. price €0.04–€0.10
- Salt to taste (add gradually and taste as you go)Est. price €0.01–€0.02
- 1 cup of finely diced red onion (soak in cold water for extra crispness)Est. price €0.25–€0.60
- 6 cups of purified waterEst. price €0.00–€0.01
- 1 1/2 cups of meticulously rinsed and meticulously sorted dried red lentilsEst. price €0.90–€1.80
- 2 teaspoons of high-quality curry powder, adjust to tasteEst. price €0.08–€0.20
- 1/4 teaspoon of freshly ground nutmegEst. price €0.10–€0.25
- 1 teaspoon of freshly grated ginger (use a microplane for best results)Est. price €0.05–€0.12
- 1/2 teaspoon of freshly ground corianderEst. price €0.06–€0.15
Steps
- 1Begin by heating oil in a soup pot over medium heat. Sauté the onion and garlic until they turn golden, approximately 10 minutes. Proceed by adding water to the pot.
- 2Begin by cleaning the greens thoroughly, removing any tough stems and fibrous midribs before slicing them into thin shreds. Add the shredded greens to the soup pot and squeeze in some fresh lemon juice for a burst of flavor. If you find that the soup is too dense, you can adjust its thickness by adding a splash of water until it reaches your desired consistency.
Cultural note
Curried Lentil Soup is a popular dish in Indian cuisine, known for its flavorful blend of spices and hearty ingredients like lentils and vegetables. Lentils are a staple food in many cultures around the world due to their affordability, versatility, and nutritional value.
Seasonal note
This Curried Lentil Soup is perfect for the fall and winter months when sweet potatoes and Swiss chard are in season. The warming spices like nutmeg, ginger, and cinnamon are also commonly used during the cooler seasons.
Health note
This soup is a nutritious choice, providing a good source of plant-based protein, fiber, and vitamins A, C, and K. The high fiber content can aid in digestion and help regulate blood sugar levels. Additionally, the soup is low in saturated fat and cholesterol.
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