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(21 votes, average: 3.95 out of 5)
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One of the simplest ways to enjoy lentils is in this long-served golden Egyptian Yellow Lentil Soup that represents a delightful fiber-rich meal in a bowl. On a grey, blustery day when your mood may match the weather, the sunny color alone is warming, and the spices complete the job.
Preparation
1. In a large saucepan, cover the lentils with 5 cups of stock. Add tomato, potato, carrot, and salt and bring to a boil; reduce heat and simmer for 30 minutes, skimming any foam that forms on top.
2. Meanwhile, heat oil in a medium pot over medium-high heat. Add the onion and sauté for about 2 minutes, then turn the heat to medium-low and cook until golden and caramelized, about 8 minutes. The onions should not be burnt. Stir in the cumin and turmeric, cook 1 minute. Set aside.
3. Remove the lentil mixture from heat and purée using a hand-held immersion blender or in batches in the regular blender. Add to the onions and spices along with the 3 cups stock, if you prefer a thicker soup, add less. Bring soup to a simmer and cook for about 10 minutes, or until thickened. Season to taste with salt and pepper. Serve immediately, topped with our Baked Whole Wheat Pita Chips (optional) and parsley or cilantro.
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Ingredients:
- 2 cups dried orange split lentils
- 8 cups low sodium stock, as needed
- 1 medium tomato, chopped
- 1 thin-skinned potato (like Yukon gold), cut into a small dice
- 1 carrot, peeled, cut in a small dice
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 tablespoon chopped fresh parsley or cilantro
- Salt and pepper, to taste
Nutritional Information
Calories
648 cals
Fat
14 g
Saturated Fat
3 g
Polyunsaturated Fat
2 g
Monounsaturated Fat
8 g
Carbohydrates
96 g
Sugar
13 g
Fiber
14 g
Protein
38 g
Sodium
1684 mg
*per serving
Ann's Tips and Tricks
Before serving, sprtiz the soup with a little lemon to lift the flavors.
Bag and freeze any extra for quick meal another day.
If you are having oral problems such as cankers or post radiation dryness, this soup can be pureed for easier swallowing by whizzing a couple of cupfuls in a blender. Let the soup cool somewhat before eating.
I doubled the spices (using 2 tsp cumin, 2 tsp turmeric, 1 T parsley, 1 T Cilantro, and this soup is delicious. Are the 648 calories per serving?
That sounds great – spices are often a matter of taste. And yes, the calorie count is correct. The servings are quite large for this soup, over 2 big cups.