Christian Midlife Coach Healthy Recipe Red Lentil Tomato Soup

Healthy Recipe, Red Lentil Tomato Soup

Split red lentils differ from the larger green and brown ones in that they cook much faster, have a somewhat sweeter and nuttier taste, and because they break down more easily are often used as thickeners, particularly in Indian dals and curries. But like all lentils, they’re loaded with nutritional attributes: filling; gluten-free; and high in protein, fiber, and essential nutrients such as iron and folate. This easy, economical   vegetarian soup (vegan if you skip the Parmesan), makes a delicious case for stocking them in your pantry. It’s lightly adapted from one in “Pass the Plate” by Carolina Gelen and consists mostly of staples already in your kitchen. Serves 4-6. — Susan Puckett

Ingredients

• 1 quart water
• 1 ½ cups red lentils
• ¼ cup extra-virgin olive oil
• 1 medium yellow onion, finely chopped
• 4 celery stalks, finely chopped
• 2 medium carrots, finely chopped
• Kosher salt
• 8 garlic cloves, chopped
• 2 teaspoons dried oregano
• 2 teaspoons sweet paprika
• 1 teaspoon ground cumin
• ½ teaspoon cayenne pepper, or to taste
• 1 (28-ounce) can whole peeled tomatoes
• Freshly ground pepper
• ½ fresh lemon or splash of vinegar (optional)
• ½ cup finely chopped parsley

For serving: toasted sturdy bread, extra-virgin olive oil, chopped parsley, and grated Parmesan cheese

Instructions

1. Bring the water to a boil in a medium pot. Place the lentils in a heatproof medium bowl, cover with the boiling water, and set aside.
2. Heat the oil in a large soup pot over medium-high heat. Add the onion, celery, carrots, and a teaspoon of salt and cook, stirring occasionally until the vegetables have softened and caramelized, 10 to 12 minutes. Add the garlic, oregano, paprika, cumin, and cayenne and cook, stirring frequently, until fragrant, 2 to 3 minutes.
3. Drain and rinse the lentils until running water, then add them to the pot, along with the tomatoes, another teaspoon of salt, and several grinds of pepper. Stir to combine.
4. Use the back of a spoon to crush the tomatoes against the side of the pot. Using one of the empty cans, measure and add 2 cans of water (or about 7 cups total). Bring to a boil and reduce the heat to medium-low.
5. Simmer uncovered, stirring occasionally, until the lentils are soft, tender, and broken down and the soup is quite thick, 1 to 1 ½ hours. Add more water if needed to achieve desired consistency.
6. Taste and season with more salt, pepper, cayenne, and a squeeze of lemon juice or splash of vinegar if desired to brighten the flavor.
7. Remove from the heat and stir in the parsley.
8. Divide the soup among bowls and serve with toasted bread, a drizzle of olive oil, a sprinkle of parsley and a grating of Parmesan.

Susan Puckett is an Atlanta-based food writer and cookbook author.