Don’t underestimate the lentil. These tiny pebblelike legumes could also be a tad frumpy in look, however any perceived drabness or lumpiness shouldn’t deter you from consuming them. Lentils are wealthy in plant-based protein and fiber and are a superb supply of B nutritional vitamins, magnesium and potassium. Not solely that, however they're remarkably satisfying and comforting to eat — and simple on the pockets, as properly.
You might be most aware of the brown and inexperienced lentils, however lentils are available in a rainbow of colours, starting from pink to yellow to black. They've refined variations in taste and cooking properties.
As an illustration, brown lentils are the sturdy workhorse, a beautiful earthy and thickening addition to soups and stews, since they soften and break down with cooking. French inexperienced lentils (Puy lentils) have a more energizing taste. They maintain their form with cooking, which makes them an incredible candidate for salads or a facet dish. Black lentils are the smallest ones. These tiny, glistening legumes are earthier in taste than brown lentils and maintain their form with cooking. They make placing salads, facet dishes or easy garnishes scattered over greens.
This shiny curry-spiced soup highlights the pink lentil. Sunny pink lentils are smaller than inexperienced and brown lentils. They've a gentle nutty, fruity taste that enhances the acidity of the tomatoes and Indian spices on this soup with out muddying it (not like the brown lentil, as an example, which you typically wish to cook dinner right down to impart its earthiness right into a soup). Since pink lentils are delicate, they cook dinner in a short time, which is useful for a fast dinner preparation, but in addition requires consideration in order that they don’t overcook and switch into mush.
Curried Crimson Lentil Soup
Serves 4
INGREDIENTS
1 tablespoon olive oil
1 medium yellow onion, chopped
1 massive carrot, finely diced
1 small poblano pepper, seeded, finely diced
1 small pink bell pepper, seeded, finely diced
2 garlic cloves, minced
1 tablespoon finely grated peeled contemporary ginger with juices
2 teaspoons curry powder
1 teaspoon floor cumin
1 teaspoon floor coriander
1/2 teaspoon turmeric
1/4 teaspoon cayenne
4 cups vegetable or hen broth
1 cup pink lentils, rinsed and picked over
1 (8-ounce) can crushed tomatoes
1 tablespoon brown sugar
1 tablespoon contemporary lime juice
1 teaspoon kosher salt, or to style
1/4 cup chopped contemporary cilantro leaves and tender stems, plus extra for garnish
Greek yogurt for serving (elective)
DIRECTIONS
Warmth the oil in a big pot over medium warmth. Add the onion and saute till mushy, 2 to three minutes. Add the carrot and peppers and saute till crisp-tender, about 2 minutes extra. Add the garlic and ginger and saute till aromatic, about 30 seconds. Stir within the curry powder, cumin, coriander, turmeric and cayenne and cook dinner for an additional 30 seconds or so to toast the spices, stirring continuously.
Add the broth, lentils and tomatoes. Deliver to a simmer and cook dinner, partially coated, over medium-low warmth till the lentils are tender however not mushy, about quarter-hour. Stir within the brown sugar, lime juice and salt. Take away from the warmth and stir within the cilantro.
Ladle into bowls and garnish with extra cilantro and a dollop of yogurt, if desired.
Lynda Balslev is a San Francisco Bay Space cookbook writer, meals and journey author and recipe developer.