Posted inBlogs Recipes Vegan

Crushed Lentil Soup with Lemon and Parsley

Crushed Lentil Soup with Lemon and Parsley

Crushed Lentil Soup with Lemon and Parsley 🍋🌿

Looking for a comforting and nutritious meal? This Crushed Lentil Soup with Lemon and Parsley is the perfect choice. Packed with flavors and easy to prepare, it’s a hearty dish that will warm you up from the inside out. Here’s how to make this delightful soup:

Ingredients:

  • 1.5-2 cups lentils (any color will do)
  • Greens (such as kale or collard greens)
  • Peas (canned or frozen)
  • 1 small onion, finely chopped
  • Garlic, to taste (minced)
  • 1 tbsp fresh ginger, minced
  • 1 tbsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 1 can coconut milk
  • 1 can diced tomatoes
  • 1.5-3 cups water (adjust as needed)
  • 1.5 tsp salt
  • Fresh parsley, for garnish
  • Fresh lemon slices, for garnish
  • Freshly ground black pepper, to taste

Instructions:

  1. Sauté the Onion:
    • Heat a large pot over medium heat and add a bit of oil or water for sautéing.
    • Add the finely chopped onion and cook until softened.
    • Sprinkle in the salt and let the onions sweat for a bit.
  2. Add Garlic and Ginger:
    • Stir in the minced garlic and fresh ginger. Cook until fragrant.
  3. Incorporate the Spices:
    • Add the curry powder, ground cumin, ground coriander, and garam masala.
    • Stir continuously until the spices are fragrant and well combined with the onion mixture.
  4. Add Tomatoes and Coconut Milk:
    • Pour in the can of diced tomatoes and stir to combine.
    • Add the coconut milk and mix well.
  5. Cook the Lentils:
    • Stir in the lentils and add about 1.5 cups of water.
    • Bring the mixture to a boil, then reduce the heat to a simmer.
  6. Simmer and Adjust:
    • Let the soup simmer, stirring occasionally. Add more water as necessary to achieve your desired consistency.
    • The soup should be ready in about 15-20 minutes. Ensure the lentils are tender.
  7. Add Greens and Peas:
    • During the last few minutes of cooking, add your chosen greens and peas.
    • Stir until the greens are wilted and the peas are heated through.
  8. Garnish and Serve:
    • Ladle the soup into bowls and garnish with fresh parsley and lemon slices.
    • Add freshly ground black pepper to taste.

Tips:

  • Adjust Seasoning: Taste the soup before serving and adjust the seasoning if necessary.
  • Texture Preference: If you prefer a smoother texture, use an immersion blender to blend part of the soup.
  • Additional Veggies: Feel free to add any other vegetables you like, such as carrots or celery.

This vegan Crushed Lentil Soup with Lemon and Parsley is perfect for a cozy dinner or a nutritious lunch. Enjoy this flavorful and satisfying dish!

Nutrition Information (Per Serving, approx. 1 cup)

  • Calories: 220
  • Protein: 10g
  • Fat: 8g
    • Saturated Fat: 5g
  • Carbohydrates: 30g
    • Fiber: 10g
    • Sugar: 4g
  • Sodium: 450mg
  • Vitamin A: 25% of the Daily Value (DV)
  • Vitamin C: 15% of the DV
  • Calcium: 6% of the DV
  • Iron: 20% of the DV