(c) A Marcy Goldman, BetterBaking.Com Original Recipe
Red Lentil Arugula Spice Soup
Packed with fiber, protein and flavour, this lentil soup is a curative for whatever ails you – plus it’s fast and easy yet results in a blue-ribbon winning soup. Red lentils, golden dried peas, North African spices (including anti-inflammatory cumin) and quinoa among other good things makes a gourmet experience in every spoonful.
2 tbsp. light olive oil
1 medium onion, finely minced
1 medium carrot, finely minced
2 medium garlic cloves, finely minced
1 cup red lentils
1/2 cup yellow peas
1/3 cup quinoa
8 cups vegetable or chicken broth
1 cup marinara sauce or 1 19 oz. can ground tomatoes
2 tbsp. fresh lemon juice
¼ cup parsley, finely minced
2 tbsp. cilantro, finely minced
1 tsp. turmeric
2 tsp. cumin
½ tsp. paprika
2 tsp. coriander
¼ teaspoon cinnamon
1/8 tsp. dried chilli peppers
½ tsp. dried mint or 1 teaspoon fresh mint
3 cups arugula
Salt, pepper, to taste
1. In a 6 quart stock pot, heat the oil; gently sauté the onion and carrot, until softened, about 5-7 minutes. Stir in the garlic and sauté 1-2 minutes.
2. Stir in lentils, peas, vegetable or chicken broth, marinara sauce or ground tomatoes, lemon juice, parsley, cilantro, turmeric, cumin, paprika, coriander, cinnamon, chilli pepper and mint. Add salt and pepper (adjust seasonings later again, as soup cooks). Fold in arugula.
3. Simmer gently, 45-60 minutes or until lentils and peas are totally softened. Remove half the soup and puree (food processor or an immersion blender). Stir the pureed soup portion back into the main stock pot.
4. Let cook about 15 minutes, adjust seasonings. Before serving, garnish with additional fresh arugula and a dusting of sesame seeds.
Nowadays, these days, plain old lentils come in many different colours and sizes. This recipe is equally appealing if you use half red lentils and half white lentils. White lentils are smaller, cook quickly and are somewhat more tender but still fiber-rich.
Once you’re taking the time to make fresh, wholesome soup, consider using chemical free bottled spring water. It’s chlorine-free and since soup is largely water-based, why not go pure and simple and opt for the same in the water you use.
© This is a Marcy Goldman/BetterBaking.com original recipe
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