Asian Carrot Ginger Lentil Soup Recipe
This delightful Asian Carrot Ginger Lentil Soup brings together the perfect blend of earthy lentils, vibrant vegetables, and a rich, savory broth. Packed with protein and fiber, it’s a perfect choice for those seeking a nourishing, plant-based meal. The infusion of sesame oil, soy sauce, and fresh ginger adds a savory depth, while the crunch of sesame seeds and the zest of fresh red chili provide an added burst of flavor. Whether you’re traveling or need a quick, healthy meal from home, this soup is a wholesome alternative to eating out. Pair it with rice for an even heartier dish that both adults and children will enjoy.
Ingredients
| Ingredient | Quantity |
|---|---|
| Mixed lentils | 1/2 cup |
| Carrot (Gajjar) | 1 |
| Onion | 1 |
| Green Bell Pepper (Capsicum) | 1 |
| Celery | 1 stalk |
| Ginger (fresh, sliced) | 2-inch piece |
| Fresh Red Chilli | 1 |
| Vegetable stock | 2-1/2 cups |
| Dark soy sauce | 1 teaspoon |
| Sesame (Gingelly) Oil | 1 teaspoon |
| Sesame seeds (Til seeds) | 1/4 teaspoon |
| Spring Onion (Bulb & Greens) | 2 |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 180 kcal |
| Protein | 8g |
| Carbohydrates | 30g |
| Dietary Fiber | 8g |
| Fat | 4g |
| Sodium | 600mg |
Instructions
-
Prepare the Lentils
Start by washing the mixed lentils thoroughly and soak them in water for about 5 minutes to help soften them. -
-
Chop the Vegetables
While the lentils are soaking, cut the carrot, onion, green bell pepper, and celery into chunks. Slice the ginger thinly and cut the fresh red chili into small pieces. Slice the spring onions into long, thin strips, using both the bulb and the greens for garnish later. -
Heat the Oil and Aromatics
Heat a medium saucepan over medium heat. Add the sesame oil, followed by the sliced ginger, fresh red chili, and sesame seeds. Let these cook for about 15 seconds to release their flavors and aroma. -
Cook the Vegetables
Add the chopped celery and onion to the pan. Stir-fry for about 1 minute until they begin to soften. Then, add the remaining vegetables (carrot and green bell pepper) and cook for another minute. -
Simmer the Soup
After the vegetables have slightly softened, add the soaked lentils and vegetable stock to the saucepan. Stir well and bring it to a boil. Lower the heat, cover, and let it simmer for approximately 15 minutes, or until the lentils are fully cooked and begin to break down. -
Season and Garnish
Once the lentils are cooked, stir in the dark soy sauce and salt to taste. Continue to simmer for another 2 minutes to let the flavors meld together. -
Serve
Ladle the soup into large bowls and garnish with fresh spring onions on top. Serve hot for a nourishing and flavorful meal.
Notes:
- For a Heartier Meal: Serve with a cup of cooked rice added to the soup, turning it into a more substantial dish that is perfect for dinner.
- Spice Level: Adjust the fresh red chili according to your spice preference. You can remove the seeds for a milder taste or add more for a spicier kick.
- Substitutions: You can use any type of lentil, but red lentils will cook faster and create a creamier texture in the soup.
This Asian Carrot Ginger Lentil Soup is not only quick and easy to make but also a health-packed option for your dinner table. Itโs versatile, flavorful, and perfect for any occasionโwhether you need a light meal or something more filling. Enjoy the harmony of sesame, soy, and ginger that elevates this simple soup into a delicious and nutritious delight.
