This is a warmly-spiced, very satisfying dish that will greet you with open arms on a chilly day. Red lentils cook quickly and require no pre-soaking so the dish comes together fairly easily. They are rich in fiber, protein and iron, as well as other essential vitamins and minerals. Choose a vegetarian or meat version by the type of broth and sausage used.
The addition of bulgur adds body to the soup, as well as more plant-based nutrients. To up the nutrient density even further, stir in chopped, fresh leafy greens, such as kale, spinach or Swiss chard while simmering the lentils.
YIELD: approximately 8 cups
2 tablespoons olive oil
1 cup diced onion
2/3 cup peeled and diced carrots
1 tablespoon minced garlic
1 teaspoon fresh grated ginger
2 tablespoons tomato paste
2 teaspoons ground cumin
½ teaspoon chili powder
½ teaspoon curry powder
½ teaspoon kosher salt
¼ teaspoon fresh ground black pepper
2 quarts chicken or vegetable stock, low sodium preferred
1 cup red lentils, rinsed thoroughly, picked over
1/4 cup bulgur, uncooked, rinsed
2 chicken or vegetarian sausages, large dice
optional – 4 cups chopped spinach, kale, chard or collard greens
- In a large pot, heat oil over medium. Add onions and carrots. Sauté until soft and slightly caramelized, about 8 minutes. Add the garlic and ginger and sauté an additional 1 minute.
- Stir in tomato paste, cumin, salt, pepper, chili powder, and curry powder. Sauté for 1 minute longer.
- Add the broth, lentils and bulgur. Bring to low boil, cover and reduce heat to low simmer. Cook approximately 45 minutes, until the lentils and carrots are very soft.
- Remove from heat. Using an immersion or regular blender, puree the soup to almost smooth. Stir in the sausage. Return to low heat for an additional 10 minutes.
- Soup can be served immediately, or cooled, refrigerated or frozen for later use.
© 2018 Susan Denzer, Love + Craft Kitchen, LLC, All Rights Reserved