I thought I would offer up a very ‘good-for-you’ recipe after all the indulging we’ve done the last few weeks! But healthy doesn’t mean that it can’t taste great. This soup is full of flavor! And don’t let the long list of ingredients throw you off; once you are through chopping the onion, carrot and celery (and only 1/2 cup of each), the recipe comes together very quickly.
A couple of notes. This recipe calls for red lentils. They are smaller than the typical lentils you find in the grocery store (depends on where you shop) and cook quicker. If you are using a different lentil you will need to adjust (lengthen) the cooking time. A taste test will let you know when it is ready.
If you’ve never used quinoa, its a grain that is packed with protein – among the highest concentration among all grains. Also, the recipe calls for 1 Tbsp. of a chili sauce such as sambal oelek (check your international/Asian aisle at your grocery store) but if spicy isn’t your thing, leave it out. Or bring the amount down to 1 tsp.
Finally – left overs will most likely absorb a good amount of the liquid in the pot. Simply add some chicken stock to the pot when you reheat if you would like it to be more brothy (personally, I like eating the leftover more as a thick ‘stew’).
Curried Lentil Soup with Chickpeas and Quinoa (from one of the incredible cooks on the recipe swap I belong too!)
- 1 Tbsp. vegetable oil
- 1/2 cup onion, chopped
- 1/2 cup carrots, chopped
- 1/2 cup celery, chopped
- 1 Tbsp. garlic, minced
- 1 Tbsp. ginger, minced
- 1 Tbsp. curry powder
- 1 cup red lentils
- 3 cups chicken stock (or vegetable stock)
- 1 (28 oz.) can diced tomatoes
- 1 Tbsp. Asian chili sauce (such as sambal oelek)
- 1 (19 oz. can chickpeas), rinsed and drained
- 1 cup quinoa, cooked (follow package directions)
- salt and pepper to taste
- chopped cilantro and sour cream orGreek yogurt (optional)
- Heat the oil in a pan (I spray the pan with non-stick spray first).
- Add the onions, carrots and celery and saute until tender, about 10 – 15 minutes. If the pan gets too dry add a tsp. of oil to the pan.
- Add the garlic, ginger and curry powder and saute until fragrant, about a minute.
- Add the lentils, stock, canned tomato (including the liquid in the can) and chili sauce.
- Bring to a boil, then reduce the heat to a simmer and cook until the lentils are tender, about 15 minutes.
- Add the chickpeas and quinoa and warm them up.
- Season with salt and pepper to taste. If you’d like, serve individual portions with a garnish of cilantro and a dollop of the yogurt or sour cream.
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