A tasty and healthy soup to warm you up from the inside. Lentils, tomatoes, onion, curry powder and honey come together to make an amazing weeknight soup for vegetarians or anyone who wants a healthy alternative to junk food. Try this with some crusty bread for a light meal.
Red lentils, the first pulse I have intended to master. I first came across this little gem when discovering the Indian dish, Dahl. One of the first Indian recipes I cooked that my hubby gave two thumbs up to. How could I not make it? Two thumbs is serious business folks.
Since then, I have often wondered how I can use this healthy gentle lentil. This lentil is hulled and split, which means that it absorbs water quickly and shortens the cooking time quite a bit, ideal for weeknight meals. It’s also protein packed and diabetic friendly, given the slow release starch quality. It is also loaded with essential nutrients, a great gateway lentil for those that are trying to turn over a new leaf.
It’s soup season so my mind keeps wandering over to dreamy soup land whenever I look out my window, with a perfect view of snow-capped mountains. I know, I KNOW!! Pinch ME!
This light and tasty soup is perfect with Cento canned tomatoes, curry powder, onions, honey and a good broth. The honey is a Korean trick I learned to balance the acidity, you could also use sugar or maple syrup. Yep, kinda weird but it works.
A little nugget for new cooks, this recipe calls for ‘broth‘. Broth is sold in cans and boxes. Soup base is basically a concentrated broth you put in water to make broth. You could also make broth with leftover gems like un-used raw veggie scraps such as cilantro stems, carrot greens, root ends of celery, onions etc. You could also boil chicken, beef or turkey bones and make a broth. These homemade broths freeze well, if I go this route I like to simmer broth for a long time to concentrate the flavors and evaporate most of the water. This way I can just use a quart freezer bag and not use up so much space in my freezer. Be sure to label it, you won’t remember what it is two months from now, trust me. If you make a one-ingredient broth, a little fish sauce or soy sauce can give it a little depth of flavor, maybe a smidge of ginger too. Just so ya know.
A little tip for soups that I love. Adding lemon juice at the end, to add freshness. Fresh lemon juice of course. This recipe doesn’t include it but you could add it, no problem. This really makes a different with brothy soups like chicken noodle soup. Try it, let me know how it turns out.
A healthy and hearty soup that is both delicious and good for you!
- 1 medium yellow onion, diced
- 2 Tbs vegetable oil
- 4 cloves garlic, minced
- 1 Tbs curry powder
- 28 oz can diced or peeled tomatoes
- 6 cups broth, your choice
- 2 cups red lentils
- 1 Tbs honey
- salt if needed
- In a large dutch oven or soup pot, sauté onion in oil over medium heat, stirring occasionally until soft and translucent.
- Add garlic and curry powder, stirring, cook 30 seconds.
- Add tomatoes, cook 3 minutes, stirring often.
- Add broth and lentils. Check for seasoning, add salt if needed.
- Simmer 30 minutes on low heat.
- Using an immersion blender, blend soup until large chunks are pureed. Alternatively you may use a food processor or blender. You don't have to puree all of the soup, you can just puree half of the soup.
- Simmer 5 more minutes.
- Optional garnish, cilantro and sour cream or Mexican Crema.