Spicy Lentil Soup is a nourishing and hearty dish that combines the rich flavors of lentils with a delightful kick of spices. This soup is not only packed with protein and fiber but also warms you up on chilly days, making it the perfect comfort food for any season. Easy to prepare and customizable with your favorite vegetables, this soup is a healthy choice that satisfies your cravings while providing essential nutrients.
Ingredients List
For the Soup:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 cup dried lentils (green or brown), rinsed
- 6 cups vegetable broth or water
- 1 can (14 oz) diced tomatoes (with juices)
- 2 cups kale or spinach, chopped
- Salt and pepper to taste
- Fresh lemon juice (optional, for serving)
- Fresh parsley or cilantro (for garnish)
Timing
Preparing Spicy Lentil Soup takes about 10 minutes of prep time and 30-35 minutes of cooking time. Total time is approximately 40-45 minutes.
Step-by-Step Instructions
Step 1: Sauté the Vegetables
- Heat Oil: In a large pot, heat the olive oil over medium heat.
- Cook Aromatics: Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened.
- Add Garlic and Spices: Stir in the minced garlic, cumin, smoked paprika, ground coriander, and cayenne pepper. Cook for another 1-2 minutes until fragrant.
Step 2: Add Lentils and Broth
- Combine Ingredients: Add the rinsed lentils, vegetable broth (or water), and diced tomatoes (with juices) to the pot.
- Bring to a Boil: Increase the heat to high and bring the mixture to a boil.
Step 3: Simmer the Soup
- Reduce Heat: Once boiling, reduce the heat to low and let the soup simmer uncovered for about 25-30 minutes, or until the lentils are tender.
- Add Greens: Stir in the chopped kale or spinach during the last 5 minutes of cooking. Season with salt and pepper to taste.
Step 4: Blend (Optional)
- Blend for Creaminess: For a creamier texture, use an immersion blender to blend a portion of the soup, or transfer a cup or two to a blender and blend until smooth before returning it to the pot.
Step 5: Serve
- Garnish: Serve hot, drizzled with fresh lemon juice and garnished with chopped parsley or cilantro.
Nutritional Information
Here’s a quick glance at the nutritional profile of Spicy Lentil Soup (per serving, assuming 6 servings):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 |
| Protein | 10g |
| Fat | 5g |
| Carbohydrates | 30g |
| Fiber | 10g |
Healthier Alternatives for the Recipe
- Use low-sodium vegetable broth to reduce sodium content.
- Add more vegetables like bell peppers, zucchini, or sweet potatoes for extra nutrients.
- Substitute olive oil with a cooking spray to reduce fat.
Serving Suggestions
- Crusty whole-grain bread or a side salad for a complete meal.
- A dollop of yogurt or sour cream for creaminess.
- Quinoa or brown rice for added texture and nutrition.
Common Mistakes to Avoid
- Overcooking the Lentils: Keep an eye on the cooking time; overcooked lentils can become mushy.
- Not Rinsing Lentils: Always rinse lentils before cooking to remove any debris or dust.
- Skipping the Seasoning: Don’t forget to taste and adjust the seasoning at the end for the best flavor.
Storing Tips for the Recipe
Spicy Lentil Soup can be stored in an airtight container in the refrigerator for up to 5 days. It also freezes well for up to 3 months; just thaw and reheat before serving.
Conclusion
In just about 40-45 minutes, you can enjoy a delicious bowl of Spicy Lentil Soup that is both healthy and warming. This hearty soup is perfect for chilly days and is sure to satisfy your hunger while providing essential nutrients!
FAQs
Can I use other types of lentils?
Yes! While green or brown lentils work best, you can also use red lentils, but they will cook faster and result in a creamier soup.
Can I make this soup in advance?
Absolutely! This soup tastes even better the next day as the flavors meld together.
How can I make it spicier?
Add more cayenne pepper or include diced jalapeños for an extra kick.
What can I do if my soup is too thick?
If the soup is too thick, simply add more vegetable broth or water until you reach your desired consistency.
Spicy Lentil Soup: Healthy & Warming
Ingredients
- • 1 tablespoon olive oil
- • 1 medium onion, diced
- • 2 carrots, diced
- • 2 celery stalks, diced
- • 3 cloves garlic, minced
- • 1 teaspoon ground cumin
- • 1 teaspoon smoked paprika
- • 1/2 teaspoon ground coriander
- • 1/2 teaspoon cayenne pepper (adjust to taste)
- • 1 cup dried lentils (green or brown), rinsed
- • 6 cups vegetable broth or water
- • 1 can (14 oz) diced tomatoes (with juices)
- • 2 cups kale or spinach, chopped
- • Salt and pepper to taste
- • Fresh lemon juice (optional, for serving)
- • Fresh parsley or cilantro (for garnish)
Instructions
- Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened. Stir in the minced garlic, cumin, smoked paprika, ground coriander, and cayenne pepper. Cook for another 1-2 minutes until fragrant.
- Add Lentils and Broth: Add the rinsed lentils, vegetable broth (or water), and diced tomatoes (with juices) to the pot. Increase the heat to high and bring the mixture to a boil.
- Simmer the Soup: Reduce the heat to low and let the soup simmer uncovered for about 25-30 minutes, or until the lentils are tender. Stir in the chopped kale or spinach during the last 5 minutes of cooking. Season with salt and pepper to taste.
- Blend (Optional): For a creamier texture, use an immersion blender to blend a portion of the soup, or transfer a cup or two to a blender and blend until smooth before returning it to the pot.
- Serve: Serve hot, drizzled with fresh lemon juice and garnished with chopped parsley or cilantro.
