Description
A comforting and nutritious red lentil soup rich in fiber and protein, perfect for gut health.
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 miso paste (opt for high-quality, 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 lentils, 4-5 cups of 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; let them temper for about 30 seconds until fragrant.
- Stir in the chopped onion and sauté until translucent, about 3 minutes.
- Add the garlic and ginger, cooking briefly until fragrant (about 1 minute); be careful not to let them brown.
- Add garam masala, turmeric, coriander, cayenne, and season with salt and pepper. Continue on low-medium heat for about 5 minutes, stirring occasionally.
- Pour the spice mixture into the cooked lentils. Add some of the lentil water back into the saucepan to catch all the delicious remnants, then return it to the lentil pot.
- Cook together on the stovetop for an additional 5 minutes to meld the flavors.
- Adjust seasoning with salt and pepper, and stir in the miso paste just before serving.
- Ladle the soup into bowls, topping each with chopped coriander and a squeeze of lime or lemon juice.
Notes
Serve hot with crusty bread or a light side salad. Store leftovers in an airtight container for up to 4 days or freeze for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Pressure Cooking
- Cuisine: Indian
Nutrition
- Serving Size: 1 cup
- Calories: 230
- Sugar: 4g
- Sodium: 600mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 15g
- Protein: 18g
- Cholesterol: 0mg