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

Gut-Healthy Red Lentil Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews
  • Author: Claudia Curici, Health Coach
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings
  • Category: Soup
  • Method: Pressure Cooking
  • Cuisine: Indian
  • Diet: Dairy-Free, Gluten-Free

Description

This comforting red lentil soup is warmly spiced with turmeric, cumin, coriander, fennel, and ginger, with a spoonful of miso adding an unexpected depth of flavor. Made with split red lentils and pressure-cooked for easier digestion, it is a simple, nourishing meal with plenty of fiber and ingredients traditionally used to support digestive health.

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’s desire.

Notes

If you expect to have leftovers, stir the miso only into the portion you are serving, as reheating can diminish the benefits of its live cultures. For a thick, porridge-like consistency, use 4 cups of water; for a looser soup, use 5 cups. Keep in mind that the soup will thicken as it cools. You can add a little hot water as needed, but taste and adjust the seasoning afterward, as this will dilute the flavors. Since miso is naturally salty, adjust the added salt accordingly.

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