Description
A comforting and nutritious red lentil soup packed with fiber and protein, perfect for busy weeknights.
Ingredients
Scale
- 1 cup split red lentils
- 4–5 cups water
- 2 bay leaves
- 3 tablespoons sesame oil (or ghee/extra virgin olive oil)
- 1 teaspoon cumin seeds
- 1 teaspoon fennel seeds
- 1/2 teaspoon mustard seeds (black or yellow)
- 1 medium onion, finely chopped
- 1–2 teaspoons 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 (optional)
- Pinch of cayenne pepper
- Salt and pepper, to taste
- 2 tablespoons high-quality miso paste (like Japanese Hatcho Miso)
- Fresh coriander (cilantro), chopped
- Fresh lime or lemon juice
Instructions
- Wash the split red lentils with cold water until the water runs clear.
- Combine the cleaned red lentils, water, and bay leaves in a pressure cooker.
- Cook under high pressure for 10 minutes. Once done, allow the pressure to release naturally and remove the bay leaves.
- While the lentils are cooking, heat sesame oil in a saucepan over medium to high heat.
- Add the cumin, fennel, and mustard seeds and let them temper for about 30 seconds.
- Add the chopped onion and sauté until translucent (around 3 minutes).
- Stir in the garlic and ginger, cooking briefly until fragrant (about 1 minute).
- Mix in garam masala, turmeric, coriander, cayenne, and season with salt and pepper. Cook on low-medium for about 5 minutes, stirring occasionally.
- Pour the spice mixture into the cooked lentils, adding some lentil water back to capture all flavors.
- Cook together on the stovetop for an additional 5 minutes to meld flavors.
- Adjust seasoning with salt and pepper. Add the miso paste just before serving.
- Ladle the soup into bowls and garnish with chopped fresh coriander and fresh lime or lemon juice.
Notes
For a creamier texture, blend a portion of the soup before serving. Experiment with different oils for varied flavors.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Pressure Cooking
- Cuisine: Global
Nutrition
- Serving Size: 1 cup
- Calories: 260
- Sugar: 4g
- Sodium: 600mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 13g
- Protein: 18g
- Cholesterol: 0mg