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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:
- 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.
- Add Garlic and Ginger:
- Stir in the minced garlic and fresh ginger. Cook until fragrant.
- 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.
- Add Tomatoes and Coconut Milk:
- Pour in the can of diced tomatoes and stir to combine.
- Add the coconut milk and mix well.
- 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.
- 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.
- 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.
- 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