Hearty lentil soup with a medley of vibrant vegetables.
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Nutrition per Serving
Ingredients
Estimated total cost: €7.81 · €1.30/serving
- 1 tablespoon of exotic coconut oil or rich gheeEst. price €0.08–€0.25
- 2 large sweet onions or delicate leeks, using only the white and pale-green parts, finely chopped (soak in cold water for extra crispness)Est. price €1.20–€2.50
- 5 cloves of garlic, minced (crush with knife blade to release oils)Est. price €0.15–€0.30
- 1 tablespoon of freshly minced ginger (peel with a spoon for minimal waste)Est. price €0.10–€0.20
- Fine sea salt (adjust to taste)Est. price €0.01–€0.05
- 1 tablespoon of aromatic ground cuminEst. price €0.15–€0.30
- 1/4 teaspoon of fiery cayenne pepper, or more to suit your tasteEst. price €0.02–€0.08
- 1 can (15-ounce / 400g) of whole tomatoes, or 5 large ripe tomatoes, chopped (peel and deseed fresh tomatoes for a smoother texture)Est. price €3.00–€4.50
- 1 small organic lemon, thinly sliced (remove seeds before cooking)Est. price €0.50–€1.00
- 1 cup (200g) of vibrant red lentils, carefully sorted and rinsed (soaked in water for better digestion, if possible)Est. price €1.50–€3.00
Steps
- 1Begin by heating oil in a medium pot over medium heat. Add onions, garlic, and ginger to the pot and sauté until they become soft, which should take about 5 minutes. Next, sprinkle in a pinch of salt along with cumin and cayenne. Stir the mixture for approximately one more minute until it becomes fragrant.
- 2Begin by combining the tomatoes, 3 lemon slices, and lentils in a pot. Pour in the vegetable broth and mix everything thoroughly. Cover the pot with a lid and bring it to a boil. Once boiling, lower the heat and let it simmer for approximately 30 minutes until the lentils have softened. To enhance the taste, you can optionally add a dash of maple syrup to harmonize the flavors.
Cultural note
Lentil Vegetable Medley Soup is a popular dish in many cultures around the world, known for its hearty and nourishing qualities. Lentils are a staple in Indian cuisine, while the combination of herbs and spices in this recipe reflects a fusion of global flavors.
Seasonal note
This Lentil Vegetable Medley Soup is best enjoyed during the fall and winter seasons when root vegetables and citrus fruits are in abundance. The warm and comforting nature of this dish makes it perfect for colder months.
Health note
This soup is a nutritious choice, providing a good source of plant-based protein from lentils. It is high in fiber which supports digestion and helps with satiety. The inclusion of garlic, ginger, and cumin offers immune-boosting benefits.
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