Carrot Ginger Lentil Soup Recipe: A Healthy Asian Delight
Indulge in the vibrant flavors of Asian cuisine with this Carrot Ginger Lentil Soup, a nourishing dish that is both hearty and light, making it perfect for a cozy dinner or a revitalizing lunch. With its rich blend of lentils, fresh vegetables, and aromatic spices, this soup not only warms the soul but also provides a healthy dose of protein and essential nutrients, making it an ideal choice for a high-protein vegetarian meal. Below, you will find a detailed recipe complete with ingredients, nutritional information, preparation, and cooking instructions to guide you in creating this delightful dish.
Ingredients
| Ingredient | Quantity |
|---|---|
| Mixed lentils | 1/2 cup |
| Carrot | 1 medium, peeled and diced |
| Onion | 1 medium, chopped |
| Green bell pepper (capsicum) | 1 medium, chopped |
| Celery | 1 stalk, diced |
| Fresh ginger | 2 inches, thinly sliced |
| Fresh red chili | 1, chopped (optional) |
| Vegetable stock | 2 1/2 cups |
| Soy sauce | 1 teaspoon |
| Sesame oil | 1 teaspoon |
| White sesame seeds | 1/4 teaspoon |
| Green onions | 2, chopped for garnish |
| Salt | to taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Protein | 12g |
| Carbohydrates | 35g |
| Dietary Fiber | 10g |
| Sugars | 4g |
| Fat | 6g |
| Saturated Fat | 1g |
| Sodium | 500mg |
Preparation and Cooking Instructions
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Prepare the Lentils: Begin by rinsing the mixed lentils under cold running water until the water runs clear. Soak the lentils in water for about 5 minutes. This step will help soften them and reduce cooking time.
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Heat the Oil: In a medium saucepan, heat the sesame oil over medium heat. Once the oil is hot, add the thinly sliced ginger, chopped fresh red chili, and sesame seeds. Sauté these ingredients for about 15 seconds until they become fragrant.
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Sauté the Vegetables: Add the chopped celery and onion to the saucepan. Sauté these vegetables for approximately 1 minute, allowing them to soften and release their flavors. Stir occasionally to prevent them from sticking to the bottom of the pan.
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Add Carrots and Bell Pepper: Incorporate the diced carrot and green bell pepper into the mixture. Continue to sauté for another minute, stirring to ensure that the vegetables are well mixed and slightly tender.
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Combine Lentils and Liquid: After the vegetables have cooked for a minute, add the soaked lentils along with 2 1/2 cups of vegetable stock to the saucepan. Stir well to combine all the ingredients.
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Cook the Soup: Bring the mixture to a gentle boil, then reduce the heat to low. Cover the saucepan and let it simmer for about 20 minutes or until the lentils are tender. Stir occasionally, and if necessary, add more vegetable stock or water to achieve your desired soup consistency.
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Season the Soup: Once the lentils are cooked through, stir in the soy sauce and salt according to your taste preferences. Allow the soup to simmer for an additional minute to blend the flavors.
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Serve and Garnish: Remove the saucepan from heat. Ladle the soup into bowls and garnish with freshly chopped green onions for a touch of color and extra flavor.
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Pairing Suggestions: For a complete and wholesome meal, serve the Carrot Ginger Lentil Soup alongside a refreshing carrot ribbon salad. This light salad complements the hearty soup beautifully and adds a crunchy texture to your dining experience.
Enjoy Your Meal!
This Carrot Ginger Lentil Soup not only delights your palate but also fills you with warmth and satisfaction. It’s an excellent dish for busy weeknights, as it comes together quickly while offering a comforting blend of flavors and nutrients. Whether you’re entertaining guests or enjoying a quiet evening at home, this soup is sure to become a favorite in your culinary repertoire. Enjoy this healthy and delicious meal, and feel free to experiment with additional spices or vegetables to make it your own!
