Vegan Lentils Soup Recipe : The Goodness In Lentils
A Vegan Lentils Soup Recipe? I know what you are thinking, pretty boring!
Maybe, but this recipe is not just nutritious and full of goodness, it’s also full of flavours and aroma and since I tried it for the first time in an Indian Restaurant in Mumbai, I had to have the recipe the Chef kindly gave me and I want to share it with you today.
Let’s face it, lentils, besides being rich in iron and vitamin B are one of the main sources of proteins for us Vegans, and non-Vegans ( I might say).
The amount of protein in some of the lentils are equal or greater than that in meat and for those of you that might not know, lentils have the power to react synergistically with other protein-rich food, such as nuts, grains,…
What do I mean by that? Well, for example, the usable proteins that are found in rice are about 60% and the one found in lentils 65 %; when these two ingredients are combined, the percentage of protein obtained increase to up 85 % if eaten together.
But enough said about lentils, let’s get straight to our Recipe:
Lentil and Vegetable Soup
- 1 cup of lentils, preferably the green colour one, called green split peas
- 8 cups of water
- 3 tsp of salt
- 2 bay leaves
- 1 cinnamon stick
- 1 tsp of turmeric
- 1 tbs of non-dairy butter
- 10 Oz. of assorted vegetables, washed and cut in small pieces
- 1 1/2 tsp of cumin seeds
- 2 dried chilies crushed
- 1 tsp of grated fresh ginger
- 1 tbs chopped fresh coriander leaves
- 2 lemons washed and cut into wedges
- 2 tbs of coconut oil
Preparation: (1 Hour between preparation and cooking time)
Clean and wash the green peas then drain them.
Combine the water, salt, bay leaves and pieces of cinnamon stick in a heavy saucepan or pot to boil.
Put the lentils into the boiling water.
When the water comes to a second boil, partially cover the pot, lower to medium heat and cook for about 20 minutes or until the grains of the lentils are tender.
Remove any froth that gets formed at the top.
Add the turmeric and the non-dairy butter. Drop in the cut vegetables, replace the lid and continue cooking on the same heat until the vegetables are tender and the lentils are completely cooked.
Let the lentils simmer while we prepare the seasonings.
For the seasoning we will:
Heat the coconut oil in a small frying pan and toss in the cumin seeds and the crushed chilies.
Stir once. When the cumin seeds are darken put in the grated ginger and fry for a few more seconds.
Swirls and tilt the pan and then pour the seasonings in the lentils pot.
Mix it and cover the pot immediately and allow the seasoning to blend into the lentils for 4 to 5 minutes.
Serve the soup with some steaming hot rice, vegetables or if you prefer with some bread. Garnish with fresh minced herbs and the wedges of the lemon.
This is it, quite simple as you can see and I ma not lying when I say it is full of flavours.
For those of you that have a slow cooker you can take advantage of it and cook the entire soup in using the crock pot which will make the favours of all the different ingredients blend even more in the Soup.
Enjoy it and don’t forget to let me know what you think of the dish once you tried it.