Spring seems to finally have shown up around here, although the icy cool mornings might lead you to believe otherwise. By evening though, with the long spring sun still hanging to the sky, fresh leaves on the trees, and sweet scent of flowers... there is no doubt.
Few weeks back, I had promised a very dear friend of lentil soup post, but then I'd forgotten and few other reasons kept me away from posting this recipe…if you follow me on Twitter, you would have known by now. But when I remembered, I kept this post high on my list of things.
This vegetarian lentil soup is packed with flavor, protein & nutrients. I pretty much just throw all the ingredients in a pressure cooker, allow it to cook for awhile and then puree it all together. It’s ready in less than half an hour, which is perfect for those, who come home hungry. It’s also unbelievably hearty; you’ll never have room for your next course.
I always make a big pot of this easy soup because both I and husband never get sick of it. We could eat it for lunch and dinner.
One fact worth noting: unlike other beans, lentils do not contain sulfur, the gas-producing element in legumes. And in addition to being an excellent source of soluble fiber and a good source of protein, manganese, iron, phosphorous, copper, vitamin B1 and potassium, lentils are an excellent source of molybdenum, a mineral important in the metabolism of fats, carbohydrates and iron.
SERVING 5 cups
CARB PER SERVING 42 g
PREP 15 minutes
COOK 25 minutes
1 ½ cup brown lentils, washed (Skinned Masoor Dal)
½ cup onions, finely chopped
½ cup carrots, finely diced
4 garlic cloves, minced
2 green chilies, deseeded and finely chopped
2 tsp tomato puree
½ tsp freshly ground black pepper
1 bay leaf
1 tbsp olive oil
3 cups water
Salt to taste
½ tsp sour yogurt and coriander for garnishing (optional)
Heat olive oil in a pressure cooker over medium heat. Add bay leaf and onions. Stir until the onion is tender and browned for about 5 minutes.
Add garlic, carrots and salt. Stir for few minutes, just until the garlic is fragrant, and carrots look cooked. Add the tomato puree and give a quick stir.
Add lentils, water, pepper powder and green chilies. Cook on a high flame till you hear the whistle blow four times.
Turn the flame off and release the pressure from the cooker. Let the lentils cool, using a hand blender or food processor, coarsely blend all the ingredients.
Serve it warm with coriander and a dash of sour yogurt.