Red Lentil Soup with Toasted Cumin and Coriander

in LUNCH / Recipes / SOUPS 0 comments

As a newly minted member of the Recipe Redux, I was overjoyed that my first recipe theme was “spooky” spices. “Great!” I thought, “I love Halloween and I love spices!” I had a million ideas, that was until I saw the complete description of the October theme. As I read on, it became clear that they were going with a different angle. It turns out that I had to find a spice that I was afraid of or one that I had used that turned out to be a total failure.

Embarrassingly, I have had plenty of total disasters involving spices. Let’s see, there was the curried chicken dish that I served my husband that tasted like glue. Or the pot of 9 bean soup that had a flavor profile that likely resembled fresh dirt. How could I choose? I settled on cumin seed. Years ago I had made a recipe that called for toasting cumin seed. I was young and just out of college, trying to impress my friends. Thinking that I knew what I was doing, I set the cumin seed in the pan, turned the heat to high and walked away. Anyone who has toasted spices knows this is a huge mistake. Those cumin seeds went from smelling wonderful to smelling like a 5-alarm fire. It was a mess and without any back-up seeds, I had to serve a sub-par dish. So here I am, many years later, ready and willing to tackle the cumin seed again. This time, I would make soup and being older and wiser, I would stand-by, keeping an eye on those precious seeds so that they wouldn’t burn.

Ironically, I now love toasting spices. It adds so much complexity and warmth to a dish. In this recipe I decided to use red lentils as a hearty neutral base because they accept spices so well. I included a trimmed and lightly macerated stalk of lemongrass to the cooking liquid to provide a refreshing hint of citrus. And to finish, I added light coconut milk which gives the soup a delightful creamy sweetness.

Fearful no more of toasting spices, I am instead grateful for the learning experience I got from those cooking disasters. I will continue to make mistakes, but from mistakes sometimes come the best results! Bon Appetit!

 

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Red Lentil Soup with Toasted Cumin and Coriander

  • Author: Sara Haas
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Description

Earthy red lentils cooked with toasted spices and lemongrass-infused broth then finished with a touch of light coconut milk.

Ingredients

Scale
  • 1 tablespoon olive oil
  • 2 stalks celery, diced (about 1/2 cup)
  • 1/2 large yellow onion, chopped (about 1 cup chopped onion)
  • 1 large carrot, peeled and diced (about 3/4 cup chopped)
  • 1 teaspoon whole cumin seed
  • 1/2 teaspoon ground coriander
  • 1/8 teaspoon cayenne
  • 3/4 cup red lentils, rinsed
  • 2 1/2 cups chicken or vegetable broth
  • 1 stalk lemongrass, trimmed and smashed*
  • 3/4 cup light coconut milk
  • 1 tablespoon fresh lemon juice

Instructions

  1. Set a pot over medium heat and add the oil. Once the oil is hot add the celery, onion and carrots and cook vegetables until softened, about 10 minutes.
  2. Add the cumin seed, coriander and cayenne to the pot and cook, stirring frequently to toast the spices, about 1-2 minutes. Add lentils, broth and lemongrass and bring to a boil. Reduce the heat and simmer until lentils are cooked and tender, about 20 minutes.
  3. Stir in the coconut milk and cook 5 minutes more. Add lemon juice, then remove pot from the heat.
  4. Using a stick blender or regular blender, puree the soup to a smooth consistency. (Note: If using a regular blender, stay safe and prevent unwanted burns by blending in batches and allowing soup to cool slightly before pureeing.
  5. Serve warm topped with a dollop of Greek yogurt.

Notes

  • To prepare the lemongrass for the soup, first remove the outer leaves from the stalk. Take off a few layers until you get to the more tender inner leaves. Trim off the root end and also cut off the top of the stalk, leaving about 5 inches of lemongrass. Gently smash the stalk using a meat mallet, the back of a large knife or rolling pin to release the oils and then add to the soup pot.
  • Portion is a generous 1/2 cup.

Nutrition

  • Serving Size: 6
  • Calories: 282
  • Sugar: 1
  • Sodium: 71
  • Fat: 13
  • Saturated Fat: 7
  • Unsaturated Fat: 5
  • Trans Fat: 0
  • Carbohydrates: 18
  • Protein: 24
  • Cholesterol: 52

Did you make this recipe?

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Upgrade Your Breakfast Sandwich

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I love a good egg breakfast sandwich. Note that I said a “good” breakfast sandwich, which ahem, means one that has good-quality eggs, whole grain bread and lots of yummy veggies. Those fast food places have a knack for making something that could be such a nutritious start to your day, a complete disaster! Sure they can be quite delicious, but that flavor comes at a nutritional cost since they are loaded with sodium, saturated fat and calories.

My idea you ask? Make your own and take it up a notch! My version is prepared using harissa, a popular spicy condiment used in North African cooking. Harissa is low in calories, but is amazingly flavorful and packed with nutrition thanks to the olive oil, red peppers and spices. My version also uses a whole wheat English muffin to replace the processed white muffin and is topped with refreshing lettuce greens for added nutrition.

The trick in getting people to appreciate and enjoy healthier cooking is to provide recipes loaded with flavor. My family loves this sandwich and doesn’t seem to miss those fast food breakfast sandwiches loaded with processed meats and cheeses.

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Egg Breakfast Sandwich with Harissa

  • Author: Sara Haas
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Description

A flavorful twist on a delicious breakfast sandwich.

Ingredients

Scale

Harissa

  • 1 teaspoon caraway seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon ancho chili powder
  • 2 large garlic cloves
  • ½ cup roasted red bell pepper, drained
  • 3 tablespoons extra-virgin olive oil, divided

Eggs

  • 1 small onion, diced
  • 4 large eggs, whole
  • 4 large eggs, whites only
  • Salt, to taste
  • Pepper, to taste
  • 4 English muffins (preferably whole wheat), toasted
  • 2 cups arugula or mixed lettuce greens, cleaned

Instructions

To Prepare the Harissa

  1. Place a small skillet over medium heat. Add the caraway and cumin seeds and toast until aromatic, about 1-2 minutes. Swirl the pan while toasting to prevent burning. Remove the pan from the heat and add the chili powder and stir for one more minute. Remove the seeds and chili powder from the pan, transfer to a clean coffee or spice grinder (a mortar and pestle will work too) and grind into a fine powder.
  2. Add the ground spices to a food processor, followed by the garlic, roasted red bell pepper, olive oil, and sugar. Purée, stopping occasionally to scrape down the sides of the bowl, until the paste is smooth, about 2 minutes. Season with salt and pepper.

To Make the Breakfast Sandwich

  1. Heat the remaining oil a non-stick pan over medium heat. Once the pan is hot, add the onion and sauté for 5-7 minutes or until onion is softened.
  2. While the onion is cooking, whip together the eggs, salt and pepper.
  3. Add the egg mixture all at once to the pan with the onions and cook for one minute. Do not stir. Using a spatula, gently fold and lift the egg mixture, allowing the uncooked portions to flow under and cook. Cook for 3-4 minutes or until eggs are cooked, but still moist.
  4. Spread 1 tablespoon of harissa on each half of the English muffins. Divide the egg mixture evenly among the muffin bottoms and top with ½ cup of greens. Serve immediately.

Notes

  • Note: This recipe will yield approximately 1 cup of harissa. Leftover harissa can be used as a condiment for burgers, sandwiches and wraps. It can also be mixed with olive oil or yogurt and used as a marinade. Refrigerate in a sealed container and use within 2-4 days.

Nutrition

  • Serving Size: 4
  • Calories: 387
  • Sugar: 1
  • Sodium: 604
  • Fat: 21
  • Saturated Fat: 5
  • Unsaturated Fat: 15
  • Trans Fat: 0
  • Carbohydrates: 31
  • Protein: 18
  • Cholesterol: 372

Did you make this recipe?

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Simply Roasted Sweet Potatoes

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Are you looking for simple, roasted sweet potato recipes and ideas for what to do with them? This recipe for roasted sweet potatoes is a breeze to pull together and is sure to become a household favorite. It requires very little kitchen prowess and is packed with nutrition and flavor.

Follow this link to Stack.com for the recipe!

A Recipe for Baked Ziti

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Athletes love pasta. And why not? It’s tasty, filling and relatively easy to prepare. However, not every pasta dish is up to an athlete’s nutritional standards. Follow this link to my article and recipe for a delicious baked ziti that will fill you up without bringing down your nutritional standards.

 

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