Red lentil soup: the best choice for a healthy meal

Red lentil soup is a tasty and nutritious meal, loved in many cultures around the world. In this extensive blog we delve deeper into the origins, health benefits and different preparation methods of this versatile dish. Let's start by exploring the background of this delicious soup.

The origin of red lentil soup

Red lentil soup originates in the Middle East and South Asia, where it has been eaten for thousands of years. The soup is often associated with Turkish cuisine, but is also widely eaten in countries such as India, Pakistan and Egypt. Over the centuries, each region has put its own unique spin on the recipe, resulting in a wide variety of flavors and styles.

Health benefits of red lentils

Red lentils are not only tasty, but also very healthy. They are packed with protein, fiber, vitamins and minerals, including iron and folic acid. In addition, they are a good choice for people who are watching their weight or want to follow a healthy diet, as they are low in calories and fat.

The versatility of red lentil soup

Red lentil soup can be prepared and served in many ways, making it an excellent dish for seasoned cooks and novice home cooks alike. Whether you are looking for a creamy, smooth soup or a spicy, flavorful version, there is always a recipe that suits your taste preferences.

Ingredients

Red lentils: choice and preparation

When choosing red lentils, it is important to pay attention to their quality and freshness. Pay close attention to the color and texture of the lentils and avoid those that look dull or damaged. Rinse the lentils thoroughly under cold water to remove any dirt and stones.

Vegetables: recommended types and amounts

Vegetables are essential for a tasty red lentil soup. Most recipes include onion, garlic, carrot and tomato, but you can also add other vegetables such as peppers, eggplant or zucchini. Make sure you wash and chop the vegetables well before adding them to the soup.

Herbs and spices: seasonings for red lentil soup

Herbs and spices are crucial for flavoring your red lentil soup. Common seasonings include cumin, coriander, paprika powder and turmeric. You can also experiment with other herbs and spices, such as ginger, cinnamon or chili powder, to give the soup its own flavor.

Liquids: water, broth or a combination

The choice of liquid for your red lentil soup is important for its taste and texture. You can use water, vegetable stock, chicken stock or a combination of these. Broth often gives a richer, deeper flavor to the soup, while water gives a lighter, more subtle flavor.

Preparation method

Cooking the lentils

Cook the red lentils in water or stock until they are soft but still have some structure. This usually takes at least 20 minutes. Drain the lentils and set them aside.

Making the soup base

Heat oil in a large pan and fry the onion and garlic until soft. Then add the vegetables, herbs and spices and fry for a few minutes until the vegetables are cooked and the flavors are well blended.

Adding the lentils to the soup base

Add the cooked lentils and liquid (water or stock) to the pan with vegetables. Bring the soup to the boil and let it simmer gently for 10 to 15 minutes, so that all the flavors come together well. Taste and season with salt and pepper.

Slow cooker and pressure cooker options

Slow cooker recipe

Place all ingredients in the slow cooker and set it on low for 6 to 8 hours, or on high for 3 to 4 hours. Stir the soup occasionally and add additional liquid if necessary.

Pressure cooker recipe

Use the sauté function of your pressure cooker to sauté the onion, garlic, vegetables and herbs. Then add the lentils and liquid. Close the pressure cooker and cook the soup under high pressure for 10 minutes. Then allow the pressure to release naturally before opening the pan.

Varieties of red lentil soup

Vegan and vegetarian variants

For a vegan red lentil soup, replace any animal stock with vegetable stock. You can also add coconut milk to make the soup creamier.

Vegetarian ingredients

For a vegetarian red lentil soup you can use vegetable stock or a combination of vegetable stock and water. If necessary, add some cheese, such as feta or Parmesan cheese, to make the soup even more flavorful.

Vary with other legumes

You can also prepare red lentil soup with other legumes, such as green lentils, chickpeas or black beans. Adjust cooking time based on the legumes chosen. Add extra vegetables to your red lentil soup for more variety and nutrients. For example, think of spinach, kale, cauliflower or sweet potato.

Spicy Red Lentil soup

To make your red lentil soup spicier, you can add additional herbs and spices, such as cayenne pepper, chili flakes or fresh chili peppers. Adjust the amount to your own taste and tolerance for spicy food. Follow the basic preparation of the red lentil soup, but add the spicy ingredients while sautéing the vegetables and herbs. This ensures that the flavors are well absorbed into the soup and creates a spicy, tasty dish.

Recommended side dishes

Red lentil soup can be eaten on its own or served with a side dish, such as bread, rice, bulgur or couscous. You can also add a salad or grilled vegetables for a complete meal.

Garnish and presentation

Garnish your red lentil soup with fresh herbs, such as coriander, parsley or mint. For a fresh and creamy taste, you can also add lemon juice, yogurt or sour cream. Do you want to make the soup even healthier? Then garnish the soup with roasted pine nuts, almonds or cashew nuts. This not only gives extra texture to the soup, but also extra proteins and healthy fats.

Save

Store the leftover red lentil soup in an airtight container in the refrigerator. The soup will keep for about 3 to 4 days. You can also freeze red lentil soup in a freezer-safe container. The soup will then keep for up to 3 months. Thaw the soup in the refrigerator before reheating it. Warm the thawed or cooled red lentil soup in a pan over low heat. Add some extra liquid if the soup has become too thick during storage.