Afghan red lentil soup with carrots, celery and spearmint
Warm up your soul with this flavorful Afghan Red Lentil Soup featuring tender carrots, crisp celery, and aromatic spearmint. Infused with garlic and cumin, this hearty recipe offers a unique blend of spices and textures, perfect for a cozy meal. Finished with a zesty lemon twist, this delicious and nutritious soup is sure to become a family favorite. Easy to prepare and incredibly satisfying, it's an ideal choice for those seeking a comforting yet exotic dish.
- 02 Sep 2024
- Cook time 37 min
- Prep time 15 min
- 2 Servings
- 12 Ingredients
Afghan red lentil soup is a fragrant and flavorful dish that brings together a delightful medley of vegetables and spices. This wholesome soup, featuring red lentils, carrots, celery, and a hint of spearmint, is not only nutritious but also easy to prepare. Perfect for a cozy meal, this recipe is sure to warm your heart and soul.
Ingredients:
Instructions:
- Finely chop the onion.
- Dice the carrots and celery.
- Mince the garlic cloves.
- Juice the lemon and set aside the juice.
- Chop the fresh spearmint leaves.
- In a large pot, heat the 1 tbsp of olive oil over medium heat.
- Add the chopped onion, and sauté for about 3-4 minutes, until the onion begins to turn translucent.
- Add diced carrots and celery to the pot, and sauté for another 5 minutes, stirring occasionally.
- Add the minced garlic and continue to sauté for an additional 1-2 minutes until fragrant.
- Stir in 1 tsp of ground cumin and cook for about 30 seconds until it becomes aromatic.
- Add the crushed canned tomatoes to the pot and stir to combine.
- Pour in the rinsed and drained red lentils and give it a good mix.
- Add the 2 cups of water to the pot and stir to integrate all ingredients.
- Bring the mixture to a boil. Once boiling, reduce the heat to a simmer.
- Cover the pot and let the soup simmer for about 25-30 minutes, stirring occasionally, until the lentils are tender and the soup has thickened.
- Once the lentils are cooked and tender, stir in the fresh spearmint and dried spearmint.
- Add lemon juice to taste, starting with half of the juiced lemon and adding more as desired.
- Season the soup with salt and pepper to taste.
- Adjust the consistency if needed by adding more water or allowing it to simmer longer for a thicker soup.
- Serve hot, garnishing with any additional fresh spearmint or a squeeze of lemon if desired.
Tips:
- Make sure to rinse the lentils thoroughly before cooking to remove any debris or dust.
- Chop the vegetables uniformly to ensure even cooking.
- You can adjust the amount of water to achieve your desired consistency. For a thicker soup, use less water.
- If fresh spearmint is not available, dried spearmint can be substituted, but use it sparingly as dried herbs are more concentrated.
- For added depth of flavor, consider sautéing the vegetables until they are slightly caramelized before adding the liquids.
- Lemon juice can be adjusted to taste for a more or less tangy soup.
This Afghan red lentil soup with carrots, celery, and spearmint is a deliciously nourishing dish that is easy to prepare. With its aromatic spices and vibrant flavors, it's perfect for any occasion. Try this recipe for a comforting soup that will delight your taste buds and provide a healthy meal option for your family.
| Nutrition Facts | |
|---|---|
| Serving Size | 1050 grams |
| Energy | |
| Calories 1460kcal | 58% |
| Protein | |
| Protein 100g | 66% |
| Carbohydrates | |
| Carbohydrates 270g | 77% |
| Fiber 50g | 132% |
| Sugar 20g | 21% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.71g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 590ug | 66% |
| Choline 400mg | 72% |
| Vitamin B1 4.51mg | 375% |
| Vitamin B2 1.02mg | 78% |
| Vitamin B3 12mg | 77% |
| Vitamin B6 2.56mg | 151% |
| Vitamin B9 1910ug | 476% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 80mg | 88% |
| Vitamin E 3.68mg | 25% |
| Vitamin K 50ug | 43% |
| Minerals | |
| Calcium, Ca 310mg | 24% |
| Copper, Cu 3.12mg | 0% |
| Iron, Fe 27mg | 253% |
| Magnesium, Mg 230mg | 56% |
| Phosphorus, P 1190mg | 95% |
| Potassium, K 3560mg | 105% |
| Selenium, Se 2.55ug | 5% |
| Sodium, Na 330mg | 22% |
| Zinc, Zn 13mg | 121% |
| Water | |
| Water 660g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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