Description
Mexican lentil soup showcases hearty legumes simmered with bold spices and fresh vegetables. Comforting and nutritious, this dish brings warmth to your table with authentic flavors that delight the senses.
Ingredients
Scale
- 1 cup (200g/7 oz) dried lentils (green, brown, or red)
- 6 cups (1.5L/48 fl oz) vegetable or chicken broth
- 1 (14.5 oz/400g) can diced tomatoes
- 2 tbsps olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground turmeric
- ¼ tsp red pepper flakes (optional)
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 2 cups (60g/2 oz) chopped fresh spinach or kale
- 1 tbsp lemon juice
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
- Prepare Base: Heat olive oil in a large pot over medium flame, creating a shimmering surface ready to transform vegetables into a flavor foundation.
- Sauté Aromatics: Add onions, carrots, and celery, cooking until vegetables soften and release their natural sweetness, developing a rich, fragrant base for the soup.
- Enhance Flavor Profile: Introduce minced garlic and spices (cumin, paprika, turmeric, red pepper flakes), allowing them to bloom and create an aromatic symphony that elevates the entire dish.
- Combine Ingredients: Fold in rinsed lentils, thoroughly coating them with the spice-infused vegetable mixture, ensuring each legume absorbs the complex seasoning.
- Build Liquid Foundation: Pour vegetable broth into the pot, creating a bubbling liquid that will gradually transform ingredients into a cohesive, nourishing soup.
- Simmer and Develop: Reduce heat, cover the pot, and allow lentils to slowly soften and meld with the surrounding flavors, stirring occasionally to prevent sticking and ensure even cooking.
- Finalize and Season: Once lentils reach a creamy consistency and soup thickens, adjust seasoning with salt and pepper, balancing the intricate flavor layers.
- Serve with Flair: Ladle the steaming soup into serving bowls, finishing with a garnish of fresh herbs or a delicate olive oil drizzle to enhance visual and gustatory appeal.
Notes
- Optimize Vegetable Softening: Dice vegetables uniformly to ensure even cooking and consistent texture throughout the soup.
- Enhance Spice Bloom: Toast spices briefly before adding liquids to intensify their aromatic compounds and deepen flavor complexity.
- Control Liquid Absorption: Monitor liquid levels during cooking, adding extra broth if lentils absorb too quickly to prevent burning and maintain desired soup consistency.
- Customize Dietary Adaptations: Swap vegetable broth with chicken or bone broth for protein boost, or use gluten-free alternatives to accommodate different nutritional needs.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 7
- Calories: 140
- Sugar: 4g
- Sodium: 600mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg