Red lentil soup, enhanced with aromatic tarka, combines the warmth of Indian spices with the heartiness of lentils – an ideal comfort food for any season.
Preparation time
less than 30 mins
Cooking time
30 mins to 1 hour
Serves
Serves 4
Dietary
Vegetarian
By Matt Tebbutt
From Saturday Kitchen
This delicious lentil soup receives an A rating, indicating an excellent nutritional profile. The dish is rich in plant-based protein from lentils, fibre, and various vitamins and minerals from the vegetables and spices. The moderate use of olive oil provides healthy fats, contributing to a well-balanced meal.
Equipment
Ingredients
For the soup
- Onion: 1, finely chopped
- Garlic cloves: 3, crushed
- Fresh root ginger: 1 tbsp, crushed
- Olive oil: 2 tbsp
- Ground coriander: 1 tsp
- Ground cumin: 1 tsp
- Ground turmeric: 1 tsp
- Ground cardamom: ½ tsp
- Cayenne or hot smoked paprika: ½ tsp
- Fresh curry leaves: 15
- Red lentils: 200g/7oz, washed and drained
- Vegetable stock: 1.5 litres/2⅔ pints
- Lemon: 1, juice only
For the tarka
- Olive oil: 4 tbsp
- Fresh curry leaves: 12
- Paneer: 80g/2¾oz, cubed
- Garlic cloves: 3, chopped
- Black mustard seeds: 2 tsp
- Fresh coriander: 1 tbsp, chopped
- Crispy onions: 2 tbsp
Method
Prepare the Soup
- In a large pot, heat 2 tbsp olive oil
- Add onions, ginger, and garlic; sweat for 10 minutes until soft
- Stir in spices, curry leaves, and lentils
- Pour in vegetable stock and simmer for 30 minutes
- Add lemon juice and blend until smooth
- Keep warm
Make the Tarka
- In a frying pan, heat 2 tbsp olive oil
- Fry curry leaves until crisp, then set aside
- Add remaining oil and paneer to the pan
- Cook paneer for 3-4 minutes until golden on all sides
- Add garlic and mustard seeds, let them sizzle
- Stir in fresh coriander
Serve the Dish
- Ladle soup into bowls
- Spoon tarka over the soup
- Garnish with reserved curry leaves and crispy onions
- Serve immediately
What can you serve with this
- Naan bread for dipping and scooping
- Basmati rice to make it a heartier meal
- Cucumber raita for a cool contrast
- Mango chutney for a sweet and tangy touch
- Poppadoms for added crunch
Nutri-score Health Check
Nutri-Score: A (Healthiest)
This lentil soup receives the highest Nutri-Score rating due to its excellent nutritional profile. The dish is rich in plant-based protein from lentils, providing essential amino acids. It’s also high in dietary fibre, which aids digestion and promotes satiety. The variety of spices used not only enhances flavour but also offers potential health benefits, such as anti-inflammatory properties. The moderate use of olive oil provides heart-healthy monounsaturated fats. The soup is low in saturated fat and contains no added sugars, contributing to its high score. However, be mindful of portion sizes, especially with the tarka, to maintain the overall healthiness of the dish.
FAQ
- Can I make this soup vegan? Yes, simply omit the paneer or replace it with firm tofu.
- How long can I store this soup? It can be refrigerated for up to 3-4 days or frozen for up to 3 months.
- Can I use different lentils? Yes, but cooking times may vary. Red lentils cook fastest.
- What if I can’t find curry leaves? You can omit them or use bay leaves as a substitute, though the flavour will be different.
- Is this soup spicy? It has a mild to moderate heat. Adjust cayenne or paprika to taste.
- Can I make this in a slow cooker? Yes, cook on low for 6-8 hours or high for 3-4 hours.
- What can I use instead of paneer? Halloumi cheese or extra-firm tofu are good alternatives.
- How can I make the soup thicker? Simmer uncovered to reduce, or blend in some cooked potato.