Preparation and Cooking Times
- Preparation Time: 15 minutes
- Cooking Time: 45 minutes
- Total Time: 1 hour
Ingredients
For the Soup:
- 1 cup black lentils (also known as beluga lentils)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 1 medium tomato, chopped (or 1/2 cup canned diced tomatoes)
- 1 small jalapeño, finely chopped (adjust to taste)
- 4 cups vegetable broth (or water)
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper (optional, for extra heat)
- Salt and pepper to taste
For Garnish:
- Fresh cilantro (coriander), chopped
- Lemon or lime wedges
- A dollop of yogurt or some lime-flavoured creme fraiche
Preparation:
Preparation:
- Rinse the Lentils: Rinse 1 cup of black lentils under cold water until the water runs clear. This helps remove any dirt or debris.
- Chop the Vegetables: Finely chop 1 medium onion, mince 2 cloves of garlic, dice 1 medium carrot, dice 1 celery stalk, chop 1 medium tomato, and finely chop 1 small jalapeño. Set aside.
Cooking:
- Heat the Oil: In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Sauté the Spices: Add 1 teaspoon of cumin seeds to the hot oil and let them sizzle for about 30 seconds until fragrant.
- Cook the Aromatics: Add the chopped onion, garlic, carrot, and celery to the pot. Sauté for about 5-7 minutes, until the vegetables are softened and the onion is translucent.
- Add the Spices: Stir in 1 teaspoon of ground cumin, 1 teaspoon of ground coriander, 1/2 teaspoon of ground turmeric, 1/2 teaspoon of paprika, and 1/4 teaspoon of cayenne pepper (if using). Cook for another 1-2 minutes until the spices are well mixed with the vegetables.
- Add Tomatoes and Jalapeño: Stir in the chopped tomato and jalapeño. Cook for 3-4 minutes, until the tomato softens and releases its juices.
- Add Lentils and Broth: Add the rinsed black lentils to the pot, followed by 4 cups of vegetable broth (or water). Stir to combine all the ingredients.
- Bring to a Boil: Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 30-35 minutes, or until the lentils are tender.
- Season the Soup: Taste the soup and season with salt and pepper to taste. If the soup is too thick, you can add a bit more broth or water to reach your desired consistency.
- Garnish and Serve: Ladle the soup into bowls and garnish with fresh chopped cilantro. Serve with lemon or lime wedges on the side for an extra burst of freshness. A dollop of yogurt can be added for a creamy contrast if desired.
Additional Tips:
- Adjusting Spice Levels: If you prefer a milder soup, reduce the amount of jalapeño and cayenne pepper. For a spicier kick, add more.
- Vegetable Variations: Feel free to add other vegetables like bell peppers, spinach, or zucchini to the soup.
- Blending Option: For a smoother soup, you can blend a portion of the soup using an immersion blender or a regular blender. Blend about half of the soup and then mix it back into the pot.
Serving Suggestions:
- Serve this spicy black lentil soup with crusty bread or naan for a complete meal.
- A side salad with a light vinaigrette can complement the hearty and spicy flavors of the soup.
Nutritional Information (Per Serving):
- Calories: Approximately 350
- Protein: 18g
- Carbohydrates: 45g
- Fat: 10g
- Fiber: 15g
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