Curried Red Lentil Soup

This soup was inspired by a cooking assignment that I was given as part of my Rouxbe cooking certification course. We were asked to create two different recipes using legumes and one of the two recipes I created turned out great! Please don’t ask me about the other one… Over the course of the plant-based certification I have grown to love legume-based meals as both a way to save money and a way to simultaneously sneak in protein and fibre.

I particularly like bean-based soups because they are simple one-pot meals that are comforting and filling at the same time. The trick with bean-based soups is to make sure you add enough flavour to balance out the beans or you risk the soup tasting bland and boring. In this recipe, I added a mixture of both fresh and dried herbs and spices as well as a bit of acid to help intensify the flavours. I hope your family enjoys this soup as much as we did!

Note: I have also added this recipe to Meal Garden’s Healthy Eating Bundle! For those of you who missed out on my last newsletter, Meal garden is an amazing meal planning tool that contains healthy meal plans created by healthy eating experts like me. It also has a huge recipe database that allows you to create your own healthy meal plans.

Curried Red Lentil Soup

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Serves: 4 Prep Time: 10 Cooking Time: 20

Ingredients

• 2 tbsp coconut oil
• 3/4 cup white onion, finely chopped
• 1/2 cup carrots, finely chopped
• pinch of sea salt
• 2 cloves garlic, minced
• 1 1/2 tbsp curry powder
• 1 tsp ground cinnamon
• 1 tsp ground cumin
• 1/2 + 4 1/2 cups vegetable stock
• 1 cup red lentils, rinsed and drained
• 3/4 cup potato, chopped
• 1 bay leaf
• 1 tbsp freshly squeezed lemon juice
• 1/4 cup fresh parsley, finely chopped
• sea salt and freshly ground pepper, to taste

Instructions

1. Melt the coconut oil in a large pot. Add the onion, carrots and a pinch of salt. Stir, and sweat over medium heat until the onion is translucent.
2. Stir in the garlic curry powder, cumin, and cinnamon until combined. Continue cooking for about 1 minute, or until fragrant, then add the 1/2 cup of vegetable stock and cook about 5 more minutes or until the vegetables have softened and the liquid has reduced slightly.
3. Add the remaining stock, lentils, potato and bay leaf and stir to combine. Increase heat to high and bring to a boil, then reduce the heat to medium-high, and simmer, uncovered, for about 15-20 minutes, until the potatoes are cooked through and the lentils are tender. Make sure to stir regularly so lentils don’t burn.
4. Turn off the heat and stir in the lemon juice and parsley. Season with salt and pepper to taste. Garnish with a sprig of parsley and serve.

Curried Red Lentil Soup was last modified: February 11th, 2017 by Michelle

Notes

Gluten-free, Dairy-free, Vegan, Vegetarian