How to Cook Refreshing, Protein-Rich Lentil Soup in MEC

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This recipe is a light and refreshing lentil soup that is a perfect easy-serve meal, even on a hot summer day! This recipe also requires no additional artificial ingredients and no oil is needed – it is optional. The meal is also vegan-friendly!

 Serves 1-3 People; Cooking Time: 60 minutes

Ingredients:

  • 1 inch ginger, finely chopped
  • 4 cloves garlic, finely chopped
  • 1 stick cinnamon
  • 1/2 tsp. turmeric
  • 4 dried cloves
  • 2 green chili peppers
  • 1/2 tsp. cumin seeds
  • 1/2 tsp. mustard seeds
  • 1 medium onion, chopped
  • Salt (as needed)
  • 1 Tbsp. peppercorn, crushed
  • 1/2 cup red lentils (optional)
  • 1 cup yellow lentils (also known as Toor dal)
  • *Note: If using only yellow lentils, double yellow lentils

 

Directions:

Turn stove on to medium-low setting and place pot on stove.

Add lentils and water in pot at a 1:3 lentil-water ratio.

Add onion, turmeric, ginger, and garlic.

Cover and cook for 35 minutes.

Add additional spices: cinnamon, dried cloves, chili peppers, cumin seeds, mustard seeds, and pure cooking oil [oil is optional].

Add salt as needed, cover, and cook for an additional 5 minutes on low heat.

Turn stove off, uncover lid, and allow to cool for 10 minutes.

Add 1 cup water to a blender and pour soup into blender.

Puree in blender, then pour back into pot.

Sprinkle cilantro and peppercorn, stir, and add additional salt, if needed.

Serve with an optional topping of lemon squeeze and yogurt!

Lentil Soup
Photo provided by Shannon, MEC team member and attendee of the August cooking class

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