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red lentil soup in a bowl, a wooden spoon, fresh cilantro

Gut-Healthy Red Lentil Soup

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Description

Discover the comforting taste of our red lentil soup, where every spoonful is packed with the rich, wholesome flavors of split red lentils and a carefully selected blend of spices and aromatics. This recipe is not only easy to whip up but also wonderfully gut-healthy, making it a fantastic choice for a meal that feels as good as it tastes. Perfect for any time of the day, this soup offers a unique twist on a classic favorite, ensuring each bite is as nourishing as it is delightful.

Ingredients

  • 1 cup split red lentils
  • 4–5 cups water 
  • 2 bay leaves
  • 3 tablespoons sesame oil (ghee or extra virgin olive oil can also be used)
  • 1 teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • 1/2 teaspoon mustard seeds (black or yellow)
  • 1 medium onion, finely chopped
  • 1–2 teaspoon grated or minced garlic (about 3 garlic cloves)
  • 2 teaspoons grated ginger
  • 1 teaspoon garam masala
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground coriander 
  • 3–4 dry curry leaves (you can omit if you don’t find them)
  • Pinch of cayenne pepper
  • Salt and pepper, to taste
  • 2 tablespoons Miso paste (choose a high-quality miso paste, like Japanese Hatcho Miso)
  • Fresh coriander (cilantro), chopped
  • Fresh lime or lemon juice

Instructions

  1. Wash the split red lentils with cold water, until the water comes out clean. 
  2. Combine the cleaned red lentils, water, and bay leaves in a pressure cooker.
  3. Cook under high pressure for 10 minutes. Once done, allow the pressure to release naturally, and remove the bay leaves.
  4. While the lentils are cooking, prepare the tadka (the mix of aromatics and spices cooked in oil).
  5. Heat the sesame oil in a saucepan over medium to high heat.
  6. Add the cumin, fennel, and mustard seeds and let them temper for about 30 seconds.
  7. Add the chopped onion and sauté until translucent (about 3 minutes).
  8. Stir in the garlic and ginger, cooking briefly until fragrant, but ensure they do not brown (about 1 minute or less).
  9. Mix in garam masala, turmeric, coriander, cayenne, and season with a little salt and pepper. Continue to cook on low-medium heat for about 5 minutes, stirring occasionally. If the spices stick to the pan, add a tiny bit of water, one tablespoon at the time. 
  10. Pour the spice mixture into the cooked lentils. Add some of the lentil water to the saucepan to remove all the delicious spices from the pan, and pour it back into the lentil pot.
  11. Cook together on the stovetop for an additional 5 minutes to meld the flavors.
  12. Adjust seasoning with salt and pepper to taste, but not before adding the Miso paste, which will add some more flavor. 
  13. If including miso, stir it into the soup just before serving to preserve its beneficial enzymes.
  14. Ladle the soup into bowls.
  15. Garnish with chopped fresh coriander and fresh lemon or lime juice, to your heart desire. 

Notes

If you have leftovers, add miso only to the portion you are currently serving to maintain its potency in future servings.The texture of the soup can be adjusted by adding more hot water if desired (be careful as flavors will dilute). Four cups of water will create a thick, porridge-like consistency, while five cups of water will create a more liquid consistency. The soup will thicken as it cools down. 

Remember, miso is salty; adjust the amount of added salt accordingly if you use it. 

Find it online: https://creativeinmykitchen.com/red-lentil-soup/