This Lemony Brown Lentil Soup is a vibrant and nourishing dish, perfect for a comforting lunch or a light dinner. It’s packed with earthy lentils, tender vegetables, and a bright lemony flavor that will awaken your taste buds. The aromatic garlic-mint oil bloom adds a delightful finishing touch, making this soup truly special.
Why you will love this recipe:
- Healthy and Nutritious: Lentils are a fantastic source of plant-based protein, fiber, and essential nutrients. This soup is also loaded with vegetables, making it a wholesome and satisfying meal.
- Flavorful and Aromatic: The combination of cumin, coriander, lemon juice, and the garlic-mint oil bloom creates a complex and irresistible flavor profile.
- Easy to Make: This recipe is surprisingly simple to prepare, requiring only basic cooking skills and readily available ingredients.
- Versatile: You can easily adapt this recipe to your liking by adding different vegetables, spices, or herbs.
- Budget-Friendly: Lentils are an inexpensive ingredient, making this soup a great option for those on a budget.
- Meal Prep Friendly: This soup tastes even better the next day, making it perfect for meal prepping.
Ingredients:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 4 garlic cloves, minced
- 2-3 baby bok choy or 2-3 cups of Swiss chard; stems sliced and leaves chopped (divided)
- ½ cup fresh parsley (15 grams), chopped
- 2 medium Gold potatoes (~300 grams), diced, peeled or unpeeled
- 1 tablespoon ground cumin
- 1 tablespoon coriander
- 1 ½ cups brown lentils, rinsed
- 2 tablespoons vegetable base paste plus 6 cups of water, or 6 cups of vegetable stock
- 1 heaping teaspoon salt
- ½ teaspoon freshly ground black pepper
- 4 tablespoons fresh lemon juice (~2 medium lemons)
Garlic-Mint Oil Bloom:
- 4 tablespoons olive oil
- 2 tablespoons dried mint
- 4-5 cloves garlic, chopped roughly or minced
Preparation:
Step 1: Sauté the Aromatics: Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the onions, garlic, and the thinly sliced stems from the bok choy or chard. Sauté for 5-6 minutes, stirring occasionally, until everything is tender and fragrant. This process builds a flavorful foundation for the soup, releasing the natural sweetness of the onions and garlic. Pay attention to the heat and don’t let the garlic burn, as this can impart a bitter taste.
Step 2: Add Potatoes: Stir in the diced potatoes. Sauté for about 5 minutes, until the potatoes start to soften slightly. Stir frequently to prevent the potatoes from sticking to the pot and to ensure even cooking. Sautéing the potatoes before adding the liquid helps to develop their flavor and prevents them from becoming mushy during the simmering process.
Step 3: Add Spices: Add the ground cumin and coriander and mix well. Sauté for about a minute, allowing the spices to bloom and release their aromatic oils. Stir constantly to prevent the spices from burning. The cumin and coriander add warmth and depth of flavor to the soup, complementing the earthy lentils and bright lemon juice.
Step 4: Cook the Lentils: Pour in the rinsed brown lentils, vegetable base paste (or vegetable stock), water, bok choy leaves (or chard leaves), salt, and black pepper. Bring the mixture to a boil, then reduce the heat to a gentle simmer. Cover the pot and cook for 30-35 minutes, or until the lentils and potatoes are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot. The simmering process allows the lentils to absorb the flavors of the vegetables and spices, creating a rich and harmonious soup.
Step 5: Finish with Garlic-Mint Oil Bloom, Lemon Juice, and Parsley: About five minutes before the soup is ready, prepare the garlic-mint oil bloom. Heat 4 tablespoons of olive oil in a small pan over low heat. Add the chopped garlic and gently cook until it is just golden and fragrant, being careful not to burn it. Stir in the dried mint, then remove the pan from the heat. Let the mixture sit off the heat for a minute to allow the mint to fully bloom and infuse the oil. This infuses the oil with the aroma of garlic and mint, adding another layer of complexity to the soup. When the soup is done, pour the garlic-mint oil into the soup along with the fresh lemon juice and chopped parsley. Mix well, taste, and adjust the salt as needed. The lemon juice brightens the flavors of the soup, while the parsley adds a touch of freshness and vibrancy.
COOKING Rating:
- Ease: Easy
- Flavor: Complex and Aromatic
- Nutrition: High in Protein and Fiber
- Overall: 5/5 Stars
Serving Suggestions:
- Serve hot with a side of crusty bread for dipping.
- Top with a dollop of plain yogurt or sour cream for added creaminess.
- Garnish with a sprinkle of red pepper flakes for a touch of heat.
- Serve with cooked rice or quinoa for a more substantial meal.
- Pair with a simple green salad for a complete and balanced lunch or dinner.
Tips:
- Rinsing the lentils before cooking helps to remove any debris and excess starch, resulting in a cleaner-tasting soup.
- Adjust the amount of lemon juice to your liking. Start with 4 tablespoons and add more if desired.
- For a creamier soup, you can use an immersion blender to partially blend the soup before adding the garlic-mint oil bloom, but I suggest leaving the soup chunky to keep it rustic.
- If you don’t have fresh bok choy or Swiss chard, you can substitute spinach or kale. Add the spinach or kale during the last few minutes of cooking, as they wilt quickly.
- Feel free to add other vegetables to the soup, such as carrots, celery, or zucchini.
- Store leftover soup in an airtight container in the refrigerator for up to 3 days.
- The soup can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.
Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour
Nutritional Information (per serving, approximate): Calories: 350 Protein: 18 grams Sodium: 800mg
Conclusion
This Lemony Brown Lentil Soup is a celebration of simple ingredients and vibrant flavors. It’s a comforting and nourishing dish that is perfect for any occasion. Whether you’re looking for a quick and easy weeknight meal or a healthy and flavorful lunch, this soup is sure to satisfy. I encourage you to try this recipe and experience the magic of Lemony Brown Lentil Soup for yourself! Enjoy!
Five Questions and Answers About This Recipe:
Q1: Can I use green lentils instead of brown lentils?
A: While brown lentils are preferred for their earthy flavor and ability to hold their shape during cooking, you can substitute green lentils if that’s what you have on hand. Keep in mind that green lentils may cook slightly faster than brown lentils, so adjust the cooking time accordingly.
Q2: Can I make this soup in a slow cooker?
A: Yes, you can adapt this recipe for a slow cooker. Sauté the onions, garlic, and potato as directed in Step 1 and Step 2 and then transfer to the slow cooker. Add the lentils, vegetable base (or stock), water, bok choy (or chard), salt, pepper, cumin, and coriander. Cook on low for 6-8 hours or on high for 3-4 hours, or until the lentils are tender. Stir in the lemon juice, parsley, and garlic-mint oil bloom before serving.
Q3: Is this soup vegetarian and vegan?
A: Yes, this soup is naturally vegetarian and vegan, as it does not contain any meat or animal products. It relies on plant-based ingredients like lentils, vegetables, and olive oil for its flavor and nutrition.
Q4: How can I make this soup spicier?
A: You can easily add a touch of heat to this soup by incorporating a pinch of red pepper flakes during the sautéing of the spices in Step 3. Alternatively, you can add a dash of your favorite hot sauce to each bowl of soup before serving.
Q5: Can I add meat to this soup?
A: While this soup is delicious on its own, you can certainly add meat if you prefer. Consider adding cooked chicken, sausage, or lamb to the soup during the last 15 minutes of cooking. Make sure the meat is fully cooked before adding it to the soup. Alternatively, you can add leftover rotisserie chicken or grilled sausage just before serving.
