Indian Spiced Tomato Lentil Soup

Ingredients

Estimated total cost: €2.59 · €0.65/serving

• 5 or 6 medium red beets with greens (about 21/2 pounds with greens), stems and greens cut off and reservedEst. price €0.90–€1.80
• 2 teaspoons canola oilEst. price €0.02–€0.05
• 1 medium onion, halved lengthwise and cut into thin half-moonsEst. price €0.30–€0.60
• 1 tablespoon minced garlicEst. price €0.10–€0.25
• 11/2 teaspoons ground cuminEst. price €0.08–€0.15
• 1 teaspoon ground corianderEst. price €0.10–€0.20
• Pinch of cayenne pepper, or to tasteEst. price €0.01–€0.03
• 1/8 teaspoon freshly ground pepperEst. price €0.02–€0.05
• 3 plum tomatoes, seeded and cut into 1/4-inch dice (about 11/4 cups)Est. price €0.45–€0.90
• 3/4 teaspoon coarse saltEst. price €0.01–€0.03

Steps

1. 1

   Slice the beet greens thinly and chop the stems into pieces measuring 1/4-inch. Using a vegetable peeler, peel the beets and then cut them into matchsticks that are 1/4-inch thick. Keep them aside for later use.

2. 2

   Begin by heating oil in a sizable saucepan over medium heat until it reaches the appropriate temperature without smoking. Introduce the onion and stir occasionally until it softens and achieves a light brown color, which should take around 7 minutes. Proceed by adding garlic to the pan, allowing it to cook until its aroma becomes noticeable for about 1 minute. Next, incorporate cumin, coriander, cayenne, and pepper into the mixture while continuously stirring to release their fragrances; this step should take approximately 1 minute.

3. 3

   In a pan, combine the tomatoes with salt and cook until the juices are released, approximately 2 minutes, while stirring to deglaze any browned bits. Pour in the stock and 4 1/2 cups of water (for a thinner texture, you can add up to 5 cups of water) and bring it to a boil. Introduce the beets and their stems into the mixture. Lower the heat and let it simmer until the beets are tender, which should take around 35 minutes.

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• Cultural note

  Indian Spiced Tomato Lentil Soup originates from Indian cuisine, known for its vibrant flavors and diverse use of spices. Lentils are a staple in Indian cooking, and this dish showcases a balance of savory, spicy, and tangy elements typical of the region's culinary traditions.

• Seasonal note

  This Indian Spiced Tomato Lentil Soup is best enjoyed during the fall and winter months when tomatoes are in season and the warming spices provide comfort on cooler days.

• Health note

  This soup is a nutritious choice, providing a good source of fiber, vitamins A and C, and protein from lentils. The beets add natural sweetness and antioxidants, while the low-fat yogurt offers a creamy texture with less saturated fat.