Ingredients with Measurements:
- 1 cup dried lentils
- 4 cups water
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups chopped Himalayan mayapple
- 4 cups vegetable broth
- 1/4 cup chopped fresh cilantro
Special equipment needed:
- Large pot
- Immersion blender or blender
Step-by-step instructions:
1. Rinse the lentils and place them in a large pot with 4 cups of water. Bring to a boil, then reduce heat and simmer for 20 minutes.
2. In a separate pan, heat the olive oil over medium heat. Add the onion and garlic and sauté until softened.
3. Add the cumin, coriander, turmeric, salt, and black pepper to the onion and garlic mixture. Cook for 1-2 minutes until fragrant.
4. Add the Himalayan mayapple to the onion and garlic mixture and cook for an additional 5 minutes.
5. Add the vegetable broth to the pot with the lentils and bring to a simmer.
6. Add the onion and garlic mixture to the pot with the lentils and broth.
7. Use an immersion blender or transfer the soup to a blender and blend until smooth.
8. Return the soup to the pot and heat until warmed through.
9. Serve hot, garnished with fresh cilantro.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
Temperature:
Simmer
Serving size:
4-6 servings
Nutritional information:
Calories: 220
Fat: 6g
Carbohydrates: 32g
Protein: 11g
Fiber: 12g
Substitutions for ingredients:
- Himalayan mayapple can be substituted with any other tart fruit such as green apples or rhubarb.
- Vegetable broth can be substituted with chicken or beef broth.
Variations:
- Add cooked chicken or tofu for extra protein.
- Top with a dollop of Greek yogurt or sour cream for added creaminess.
Tips and tricks:
- Be sure to rinse the lentils before cooking to remove any debris.
- Use an immersion blender for easier blending and less mess.
- Adjust the seasoning to taste, adding more salt or pepper if needed.
Storage instructions:
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
Reheat soup in a pot over medium heat until warmed through.
Presentation ideas:
Serve the soup in a bowl with a sprinkle of fresh cilantro on top.
Garnishes:
Fresh cilantro
Pairings:
- Serve with a side of crusty bread for dipping.
- Pair with a light salad for a complete meal.
Suggested side dishes:
Crusty bread and a light salad.
Troubleshooting advice:
- If the soup is too thick, add more broth or water to thin it out.
- If the soup is too thin, simmer for a few more minutes to reduce and thicken.
Food safety advice:
- Be sure to cook lentils thoroughly to avoid any foodborne illnesses.
- Store leftover soup in the refrigerator and consume within 4 days.
Food history:
Mayapple is a fruit native to the Himalayan region and has been used in traditional medicine for centuries.
Flavor profiles:
Tart, earthy, and slightly sweet.
Serving suggestions:
Serve hot as a comforting soup on a cold day.
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