Red Lentils Soup

Red lentils curry is a staple side dish in Sri Lanka. Most of the Sri Lankans will have it for all three meals; with bread for breakfast, with rice for lunch and with string hoppers (steamed noodles with rice flour) or pittu (steamed couscous with rice flour) for dinner. Dhal curry is a versatile dish that can be served with many different main meals.

Sri Lankans call all our side dishes as curries. It could be a stir fry vegetable with grated coconut or yellow curry with coconut milk and turmeric or even a curry with a curry sauce. However here in Western cultures, curry is a term used only for meat or vegetable served in a spicy gravy. However in Sri Lanka any side dish that is served with rice or any main meal is called a curry.

Roasted Butternut & Yellow Split Peas Soup

Its getting cooler by the day,  we had our first snow last weekend. This icy cold weather is making me crave for steaming hot soups or very spicy food. I have cooked pumpkin curry many times and its one of my favorite curry to have with rice. Making soups with pumpkin  is a relatively new experience. I have tried this soup few times and has been a hit in our small nest.

Dal Makhani – Black Lentils in Spicy Cream Sauce

Dal Makhani is one of my favorite dish in North Indian Restaurants. I love its nutty taste in tangy cream, flavored with pungent garlic. I never bothered to try it at home. Didn't even know what type of lentils is used to make this dish. Later on only when I checked it with one of my Indian friend, I got to know the type of lentils used to make this awesome dish.

I’m glad I like lentils and legumes, as it’s a good source of low fat protein for vegetarians. Quinoa is the best protein source for vegetarians and vegans. However I’m still not that fond of quinoa, even though I’ve tried them on salads and soups I really didn’t like its taste. Second best protein source is tofu, which is a very versatile product. You can use them in fried rice, noodles, soups, salads and stir fries. Stir fried tofu in spicy chili sauce would be a wonderful dish. You can apply the same method I used to make stir- fried eggplant and cook tofu.

My preferred protein sources are lentils, legumes and dairy instead of tofu or quinoa. But lentils are not a complete source of protein, you always have to combine number of lentils or consume dairy to get complete protein. Black lentils, red lentils and chickpeas are my favorites. Black lentils are also used to make Dosa – Indian Crepes.

Spicy Legumes & Tomato Soup

We have been on a constant battle with our weight. We both feel if we lose couple of stones, we’ll look and feel much greater. Somehow this realization strikes in front of the scale and seem to disappear in front of food. Hence we are on a constant battle.

Some time back I used to have notebook jotting down everything that went inside and calorie counting, rigorous exercise and having soups and stews for dinner. But after having soups very regularly I’ve lost appetite for them. I’m bored doing the same type of exercise repeatedly. Now I’m looking for new suggestions to help me conquer my weight. (All your suggestions are most welcome)

My DH still likes taking soups for dinner. This is one of soups I made for him. It had to be mildly spicy for which I added coriander and chili powder, tanginess from juicy pulp of tomatoes, and of course wholesome - by adding three type of legumes i.e. red lentils, Black beans and Garbanzo beans. You can try it out with your own preferred legumes.

Legumes are a good source of protein for vegetarians. They are low in fat, good source of fiber, and are rich in vitamins and minerals. It’s always recommended that vegetarians combine legumes because one legume can compensate certain type of protein lacking in other and vice versa.

Dhall (Red Lentil) Curry

Lentils are an excellent of source of protein for vegetarians and vegans of the world. Lentils are very rich in protein, folic acid, Vitamin C , B and contain eight of the essential amino acids. Although lentils are high in protein, they’re not a complete protein source since they lack two essential amino acids – lysine and isoleucine. For this reason, it’s important to eat lentils with another complimentary plant protein such as brown rice or a protein-rich whole grain to supply the missing amino acids needed to make a complete protein source.


Ingredients
Serves 4-5


100g red lentils washed
1 tsp of each mustard, fenugreek and fennel seeds
1 tsp turmeric powder
1 tbsp curry powder
2 green/red chilies chopped
Pinch of asafetida powder (optional)
1 small onion diced
1 tbsp minced garlic and ginger
Few curry leaves and 1 pandan (Rampe) leaf
200ml low fat milk / 100 ml reduced fat coconut cream
1 tbsp ghee (optional)
Salt to taste
1 tbsp lemon juice


Method


In a pan add washed red lentils, onion, garlic, ginger, green chilies, curry leaves, pandan leaf, turmeric, mustard, fennel, fenugreek seeds, asafetida powder and 200ml water. Mix well, close the lid. Boil for 5-10 minutes until lentils are soft.


Add curry powder, milk and salt to taste. Stir well boil for few more minutes.
Turn off heat add ghee and lemon juice.


Serve with rice or bread or roti.


PsN - Thanks Zen of RAWk Me! for awarding this blog.

Spicy Lentil Dhal Soup

This chunky lentil soup makes a sustaining meal in a bowl.


Ingredients
Serving size 2 -3

3 tbsp vegetable oil
1 onion chopped
2 green chilies chopped
1 tbsp minced garlic and ginger
100g red lentils washed
1tbsp cumin powder
1 vegetable stock cube
1 tsp turmeric powder
1 tbsp coriander powder
100g diced tomatoes
2 tbsp lemon juice
Salt & black pepper to taste


For garnishing
3 tbsp chopped coriander leaves
Fried onion
Thinly sliced green chilies


Method

Melt oil in a pan, sauté onion, chilies, ginger, garlic for 2 minutes. Stir in lentils and 2 cups of water, soup cube and bring to boil. Reduce heat, boil stirring occasionally for 20-30 minutes until lentils are soft. 

Add tomatoes, ground coriander, cumin, turmeric, salt and pepper to taste cook stirring. Turn off heat and mix lemon juice.

Serve soup in bowls and garnish with chopped coriander, green chilies and fried onion.

Tarka Dhal Red Lentil Soup

 This thick soup is based on classic Indian tarka dhal. Also spelt tadka, tarka is the term for the hot oil seasoning that is drizzled over and folded into a dish before serving. Dhal varies in thickness according to the particular recipe, cook's preference and type of meal. Served slightly thin, it makes a fabulous meal-in-a-bowl.

Ingredients

Serves 2-3

50g red lentils, washed

50g yellow split peas

1 cube vegetable stock dissolved in bowl of water

1 tbsp minced ginger and garlic 

1 tsp turmeric powder

2 green chilies chopped

2 tbsp curry powder

Salt to taste

For tarka

2 tbsp vegetable oil

1 onion chopped

1 tsp mustard seeds

2 dried red chilies chopped

1 tomato sliced

1 sprig curry leaves

Method

Wash red lentils and yellow split peas. In a large wok add vegetable stock, minced ginger and garlic, tomatoes, turmeric, curry powder and chopped green chilies. Bring to boil for 15-20 minutes, reduce heat when lentils are soft. 

Mash the lentils to a consistency of your preference; add 2 tbsp yoghurt or 100ml milk if the soup is too thick. 

To prepare the tarka, heat the oil in another pan and fry onion, mustard seeds, dry red chilies, curry leaves and sliced tomatoes for 2 minutes.

Ladle soup into bowls, add tarka on top and garnish with chopped coriander leaves. Serve piping hot.

Red Lentil Tofu Soup

This attractive tofu and vegetable soup, made with cinnamon, is ideal for cold and hungry days, especially after energetic activities and long country walks in fresh frosty air.

Serves 2-3

Method

2 tbsp vegetable oil
50g firm tofu cut into cubes
1 onion chopped

1 tbsp soya sauce

1 tbsp minced garlic and ginger
200g tomatoes chopped
1/2 tsp ground turmeric
1/2 tsp ground cinnamon

1 tbsp tomato puree

1 tbsp curry powder
50g red lentils washed
50g boiled chickpeas  / can

1 vegetable soup cube
250g noodles
salt & pepper to taste
Coriander leaves for garnishing

Method
Heat oil in a pan sauté cubed tofu, with 1 tbsp soy sauce until they are brown and set aside

In a pan stir fry onion and garlic, ginger for 2 minutes. Add vegetable stock cube, 1 bowl of water, chopped tomatoes, tomato puree, curry powder, red lentils, turmeric and ground cinnamon. Stir well and cook for around 25 minutes, till lentils are soft.

When soup is simmering add chickpeas, salt, pepper and stir well.

Separately boil noodles and set aside. Serve noodles in soup bowls, ladle soup on top and garnish with coriander leaves and lemon slices.

Curried Lentil Soup

Serves 2-3

Ingredients

2 tbsp vegetable oil

1 onion chopped

1 tbsp garlic ginger

2 tbsp curry powder

½ tsp ground cumin

1 tbsp tomato puree

1 vegetable soup cube

100g red or green lentils washed

1 small head broccoli, broken into florets

1 carrot chopped

1 stalk celery chopped

Salt and pepper to taste

Chopped parsely for garnishing

Method

Heat oil in a large pan, sauté onion, garlic ginger for 2 minutes. Add curry powder, tomato puree, cumin powder and mix well. Add soup cube one bowl of water, lentils and bring to boil for about 30 minutes until lentils are soft.

When lentils are soft, if water is evaporated, add ½ bowl of water, carrot and celery, boil for 5 more minutes. Finally add broccoli, stir well and boil for 2 minutes. When broccoli colour is brightened turn off heat add salt and pepper to taste.

Ladle soup in bowls sprinkle chopped parsley.

Spiced Red Lentil Soup

In this Turkish recipe the garnishes are vital, onion, parsley and lemon may be placed in a separate bowl for adding as required.

Ingredients

Serves 2-3

2 tbsp vegetable oil

1 large onion finely chopped

1 tbsp garlic ginger paste

1 fresh red chili chopped

2 tsp cumin seeds

2 tsp coriander seeds

1 carrot finely chopped

1 tsp sugar

1 tbsp tomato puree

100g split red lentils  - washed

1 vegetable stock cube

Ground black pepper

Salt to taste

For garnishing

1 small red onion finely chopped

Bunch of parsley finely chopped

1 fresh red chili finely chopped

1 tbsp lemon juice

Method

Heat oil in a pan, sauté onion, red chilli and garlic ginger for 2 minutes. Add red lentils, soup cube, tomato puree, 1 bowl of water stir well and bring to boil till lentils are soft.

Separately in a mortar grind cumin and coriander to powder. Add ground mixture and carrots to simmering soup and mix well.

When lentils are cooked, add sugar, salt and pepper to taste.

Ladle the soup in bowls garnish with chopped onion, red chilli, parsley, and sprinkle lemon juice.

Brown Lentil and Pasta Soup

This rustic vegetarian soup makes a hearty and warming winter meal and goes especially well with a crusty Italian / French bread, roasted with garlic butter.

Ingredients

Serves 2-3

100g brown lentils washed

1 tbsp garlic ginger paste

2 tbsp vegetable oil

1 onion finely chopped

1 celery stick, finely chopped

2 tbsp tomato puree

1 cube vegetable stock

½ tsp thyme leaves

50g small pasta

Salt and pepper to taste

Fresh parsley for garnishing

Method

Boil water in a sauce pan, when it’s boiling add lentils and cook for about 30 minutes. Turn off heat when lentils are soft, and set aside.

Heat oil in a pan, sauté onion, garlic ginger paste, celery, stock cube, tomato puree and thyme for 2-3 minutes. Add 1 bowl of water and bring to boil.

Drain lentils, reserve water and re-heat reserved water in same sauce pan. When water is boiling add pasta, salt cook for 10-15 minutes. When pasta is cooked, drain and reserve pasta with cooked lentils.

When soup is simmering add lentils, pasta, salt and pepper to taste.

If your prefer a thick soup, add  1 tsp corn flour mixed in cold water to the soup, let it boil for few more minutes till the texture of the soup thickens.

Ladle soup in bowls garnish with parsley.