Red lentil soup with coriander oil
Warm up with this flavorful red lentil soup featuring aromatic spices like cumin, coriander, and turmeric. Infused with the creamy richness of coconut milk and topped off with a drizzle of fragrant coriander oil, this hearty, comforting dish combines the earthiness of sweet potatoes with the savory depth of chicken broth. Perfect for a cozy meal, it’s a nourishing blend that’s sure to delight your taste buds.
- 22 May 2024
- Cook time 35 min
- Prep time 10 min
- 6 Servings
- 13 Ingredients
Red lentil soup with coriander oil is a hearty and flavorful dish that combines the rich earthiness of lentils with the aromatic spices of ginger, cumin, and coriander. This soup is not only delicious but also packed with nutrients, making it a perfect choice for a cozy dinner or a healthy lunch option.
Ingredients:
Instructions:
- Finely chop the onion.
- Mince the garlic cloves.
- Grate the ginger root.
- Peel and dice the sweet potatoes.
- Rinse and drain the canned lentils.
- Finely chop the coriander leaves and set aside for the coriander oil.
- Heat 1/3 cup of peanut oil in a large pot over medium heat.
- Add the finely chopped onion to the pot and sauté for about 5-7 minutes or until it becomes translucent.
- Add the minced garlic and grated ginger root to the pot. Sauté for another 2 minutes until fragrant.
- Stir in the ground cumin, dried coriander, and turmeric powder. Cook for an additional 1-2 minutes until the spices become aromatic.
- Pour in the chicken broth and add the diced sweet potatoes.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes or until the sweet potatoes are tender.
- Add the rinsed and drained lentils to the pot and stir to combine.
- Pour in the coconut milk and let the soup simmer for another 5 minutes.
- Season with salt and pepper to taste.
- While the soup is simmering, make the coriander oil by mixing the finely chopped coriander leaves with 2 tablespoons of peanut oil (if desired). Stir to combine and let it sit for a few minutes to infuse the flavors.
- Once the soup is ready, ladle it into bowls.
- Drizzle the coriander oil over each serving.
- Optionally, garnish with additional coriander leaves for a fresh touch.
- Serve the soup hot, accompanied by your favorite bread or a side of your choice.
Tips:
- For a vegetarian version, replace the chicken gravy with vegetable broth.
- Add a pinch of red chili flakes for a bit of heat if you prefer a spicier soup.
- Ensure the lentils are thoroughly rinsed to remove any impurities or excess starch.
- Using fresh ginger and garlic will enhance the flavors compared to powdered versions.
- Blend half the soup if you prefer a creamier texture, or leave it chunky for a more rustic feel.
- Garnish with a dollop of yogurt or a squeeze of lime juice for added tanginess before serving.
Red lentil soup with coriander oil is a delightful and nourishing meal that’s easy to prepare. With its aromatic spices and creamy texture, it promises to be a hit at your dining table. Serve it warm, garnished with a drizzle of coriander oil and a sprinkle of fresh coriander leaves, alongside some crusty bread for a complete meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 270 grams |
| Energy | |
| Calories 310kcal | 12% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 5g | 14% |
| Sugar 5g | 5% |
| Fat | |
| Fat 20g | 23% |
| Saturated 6g | 19% |
| Cholesterol 7mg | - |
| Vitamins | |
| Vitamin A 360ug | 40% |
| Choline 27mg | 5% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.15mg | 12% |
| Vitamin B3 1.29mg | 8% |
| Vitamin B6 0.26mg | 15% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 9mg | 10% |
| Vitamin E 2.34mg | 16% |
| Vitamin K 16ug | 14% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.27mg | 0% |
| Iron, Fe 3.01mg | 27% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 510mg | 15% |
| Selenium, Se 2.99ug | 5% |
| Sodium, Na 550mg | 37% |
| Zinc, Zn 0.94mg | 9% |
| Water | |
| Water 220g | - |
| * 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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