Best Indian Red Lentil Soup
Indian Red Lentil Soup
This is a very comforting bowl of soup that is also healthy for you. This soup is full of flavors that are inspired by Indian cooking and my favorite middle-eastern restaurant located down the road from me. I was inspired by their lentil soup and I tried my best to mimic their recipe. To be honest I failed, but ended up creating something new that is different but possibly better. This is full of middle eastern seasonings that are beneficial for your health. I am very excited to share my red lentil soup creation with everyone.
- Prep time: 15 min
- Cook time: 20 min
- Ready in: 35 min
- Yields: 8 servings
- 1 lbs of Split Red Lentils
- 48 Oz of Chicken Broth (Reduced Sodium)
- 1 Tsp of Turmeric
- 1 TBS of Cumin
- 1 Tsp of Red Cayenne Pepper
- 3 Medium (150 grams) Carrots
- 1 Medium (300 grams) Onion
- 3 Stalks (150 grams) of Celery
- 1/2 of a Russet Potato
- 6 TBS of Low Fat Yogurt
- 1/4 Cup of Juice of Fresh Lemon
- 2 TBS Tomato Paste
- 2 Cloves of Garlic
- Salt and Pepper, (To Taste)
- Cilantro, Chopped for Garnish
- Wash your red lentils under cold water while in a strainer.
- Cut your carrot, celery, onion, and potato into medium sized pieces. Don't worry about the way they look, you can make rough cuts. We're going to puree them later.
- Take a large pot and place on a burner set to a medium heat. Add all of your chicken broth and dry seasonings to the pot.
- When the chicken broth and spices have begun to simmer add your lentils, all your vegetables and garlic.
- Give the mixture a good stir and allow the pot to simmer for 20 minutes or until your carrots and lentils are cooked through.
- Remove the pot from the heat and ladle or pour the soup into a blender. Beware that it might not all fit in your blender at once depending upon the size of your blender. You may need to blend the soup in batches.
- Blend the soup at a medium speed until it is pureed or until you are happy with the consistency.
- Now pour the pureed soup back into the pot and add your yogurt. You may want to let the soup cool a bit before adding the yogurt. If you add the yogurt to the soup when it is too hot it will curdle and create a strange texture in the soup.
- Stir the yogurt into the soup and garnish with a bit of chopped cilantro.
Modifications for Vegetarians and Vegans
This recipe is not vegetarian but with a few quick modifications everyone can enjoy this dish.
Vegetarians: I suggest that your replace the chicken stock with a vegetable stock of your choice.
Vegans: You will need to replace the chicken stock with a vegetable stock as mentioned above and omit the yogurt from the dish. You could also try soy yogurt which many grocery stores are now carrying. I personally have not tried soy yogurt, but know the product is a common substitute.
|Serving size: 241 g|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Carbohydrates 42 g||14%|
|Sugar 5 g|
|Fiber 19 g||76%|
|Protein 16 g||32%|
|Cholesterol 1 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
- Very low in Saturated Fat
- Very low in Cholesterol
- Very high in Fiber
- High in Iron
- High in Manganese
- High in Phosphorus
- High in Thiamin
- High in Vitamin A
Health Benefits of Indian Red Lentil Soup
Turmeric Health Benefits: Turmeric has been linked to help prevent diseases like Alzheimers and cancer due to it having a large amount of the chemical called curcumin which is known for being a powerful anti-inflammatory. India currently eats the most turmeric when compared to other nations and also has the fewest incidents of Alzheimers disease.
Lentil Health Benefits: Lentils are full of protein and fiber which means they are good for weight loss. Lentils are much like beans, but they cook much faster and do not require overnight soaking. Plus, they cause less gas than beans, which is always a good thing.
Cumin Health Benefits: Cumin has some aseptic properties and many people believe it is good for controlling all types of stomach issues like indigestion, nausea and diarrhea.
Yogurt Health Benefits: Of course low-fat yogurt is better for you than regular yogurt, but both provide helpful health benefits. Yogurt can help replenish the good bacteria in your stomach which helps prevent stomach issues. If you are taking an antibiotic and are experiencing stomach problems you may want to increase the amount of yogurt you eat.
Lemon Juice Health Benefits: Lemon juice is full of sugar, but when consumed in moderation it can also have many health benefits. Some studies point to lemon juice as being anti-carcinogenic and can help prevent some types of cancer. Lemons are also found to be good for cholesterol and are a good source of antioxidants.
Garlic Health Benefits: Garlic produces more hydrogen sulfide in the body which helps you defend off certain types of cancer. It has also been suggested that garlic can help with cholesterol and blood pressure. Garlic is often times sold as a supplement and is considered by many as a wonder drug.