Ingredients with Measurements:
- 1 cup dried green lentils
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, chopped
- 2 stalks celery, chopped
- 1 tablespoon olive oil
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper to taste
- 1 cup chopped interrupted fern fronds
Special equipment needed:
- Large soup pot
- Immersion blender (optional)
Step-by-step instructions:
1. Rinse the lentils and soak them in water for at least 2 hours. Drain and set aside.
2. In a large soup pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until the onion is translucent.
3. Add the carrots and celery and sauté for another 5 minutes.
4. Add the soaked lentils, vegetable broth, thyme, bay leaf, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes.
5. After 30 minutes, add the chopped interrupted fern fronds and simmer for another 10 minutes.
6. Remove the bay leaf and use an immersion blender to blend the soup until smooth (optional).
7. Serve hot with your favorite garnishes.
Time:
Preparation time: 2 hours (soaking lentils)
Cooking time: 40 minutes
Temperature:
Simmer over medium-low heat.
Serving size:
Makes 6 servings.
Nutritional information:
Calories per serving: 180
Fat: 3g
Carbohydrates: 30g
Protein: 10g
Fiber: 10g
Substitutions for ingredients:
- You can use any type of lentils instead of green lentils.
- You can use chicken or beef broth instead of vegetable broth.
- You can use any type of fern fronds instead of interrupted fern fronds.
Variations:
- Add diced potatoes or sweet potatoes for a heartier soup.
- Add chopped kale or spinach for extra greens.
- Add cooked chicken or sausage for extra protein.
Tips and tricks:
- Soaking the lentils beforehand helps them cook faster and more evenly.
- Use an immersion blender to blend the soup until smooth for a creamier texture.
- Garnish with fresh herbs, croutons, or a drizzle of olive oil.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in a saucepan over medium heat until heated through.
Presentation ideas:
Serve in a bowl with a drizzle of olive oil and a sprinkle of fresh herbs.
Garnishes:
Fresh herbs, croutons, a drizzle of olive oil, or a dollop of sour cream.
Pairings:
Serve with crusty bread or a side salad.
Suggested side dishes:
Roasted vegetables, a side salad, or garlic bread.
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 thicken it up.
Food safety advice:
Make sure to soak the lentils for at least 2 hours to ensure they cook properly.
Food history:
Interrupted ferns are native to North America and were used by Native Americans for medicinal purposes.
Flavor profiles:
This soup has a savory, earthy flavor with a hint of sweetness from the carrots.
Serving suggestions:
Serve as a main dish for a vegetarian meal or as a side dish for a meat-based meal.
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