The Easiest Curried Lentil Soup from www.nutritiouseats.com
Introduction
Are you a vegetarian looking for a high-protein and nutritious meal? Look no further than lentils! Lentils are a great source of plant-based protein, fiber, and essential vitamins and minerals. In this article, we will be sharing a delicious and easy vegetarian recipe with lentils.
Ingredients
For this recipe, you will need: - 1 cup of dried red lentils - 2 cups of water - 1 tablespoon of olive oil - 1 onion, chopped - 3 cloves of garlic, minced - 1 teaspoon of ground cumin - 1 teaspoon of ground coriander - 1 teaspoon of smoked paprika - 1/2 teaspoon of ground cinnamon - 1/4 teaspoon of cayenne pepper - 1 can of diced tomatoes (14.5 ounces) - Salt and pepper to taste - Fresh cilantro or parsley for garnish
Instructions
1. Rinse the lentils in cold water and drain. 2. In a medium-sized pot, bring the water to a boil. 3. Add the lentils to the pot and reduce the heat to low. Cover the pot and simmer for 20-25 minutes, or until the lentils are tender. 4. While the lentils are cooking, heat the olive oil in a large skillet over medium heat. 5. Add the chopped onion and cook for 2-3 minutes or until softened. 6. Add the minced garlic and cook for another minute. 7. Add the cumin, coriander, smoked paprika, cinnamon, and cayenne pepper to the skillet. Stir well to combine. 8. Add the can of diced tomatoes to the skillet and stir. 9. Let the tomato mixture simmer for 5-10 minutes, or until the liquid has reduced slightly. 10. Once the lentils are cooked, drain any excess water and add them to the skillet with the tomato mixture. 11. Stir well to combine and let the mixture simmer for another 5-10 minutes to allow the flavors to meld together. 12. Season with salt and pepper to taste. 13. To serve, divide the lentil mixture into bowls and garnish with fresh cilantro or parsley.
Nutrition
This vegetarian recipe with lentils is not only delicious but also packed with nutrition. One serving (1/4 of the recipe) contains approximately: - Calories: 235 - Protein: 14 grams - Fat: 4 grams - Carbohydrates: 37 grams - Fiber: 15 grams - Iron: 5 milligrams - Calcium: 80 milligrams - Vitamin C: 20 milligrams
Conclusion
Lentils are a versatile and nutritious ingredient that can be used in a variety of vegetarian recipes. This lentil recipe is easy to make, packed with flavor, and provides a hearty serving of plant-based protein. Give it a try for your next meatless meal!
