Spicy Black Lentil Soup

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:

1. Rinse the Lentils: Rinse 1 cup of black lentils under cold water until the water runs clear. This helps remove any dirt or debris.
2. 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:

1. Heat the Oil: In a large pot, heat 1 tablespoon of olive oil over medium heat.
2. Sauté the Spices: Add 1 teaspoon of cumin seeds to the hot oil and let them sizzle for about 30 seconds until fragrant.
3. 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.
4. 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.
5. Add Tomatoes and Jalapeño: Stir in the chopped tomato and jalapeño. Cook for 3-4 minutes, until the tomato softens and releases its juices.
6. 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.
7. 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.
8. 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.
9. 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