Ingredients with Measurements:
- 1 cup dried green lentils
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon turmeric
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 4 cups vegetable broth
- 1 cup water
- 1/2 cup Moringa leaves, chopped
- 1 lemon, juiced
Special equipment needed:
- Large pot
- Immersion blender or regular blender
Step-by-step instructions:
1. Rinse the lentils in cold water and drain. Set aside.
2. In a large pot, heat olive oil over medium heat. Add onion and garlic and sauté for 5 minutes or until onion is translucent.
3. Add cumin, coriander, paprika, turmeric, salt, and black pepper. Stir to combine.
4. Add lentils, vegetable broth, and water. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes or until lentils are tender.
5. Add Moringa leaves and cook for an additional 5 minutes.
6. Remove from heat and let cool for a few minutes.
7. Using an immersion blender or regular blender, blend the soup until smooth.
8. Return the soup to the pot and reheat over low heat.
9. Add lemon juice and stir to combine.
10. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 45 minutes
Temperature:
Simmer over low heat
Serving size:
4-6 servings
Nutritional information:
Calories: 180
Fat: 3g
Carbohydrates: 28g
Protein: 11g
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 spinach or kale instead of Moringa leaves.
Variations:
- Add diced tomatoes for a chunky soup.
- Add cooked chicken or shrimp for a protein boost.
- Add coconut milk for a creamy texture.
Tips and tricks:
- If you don't have an immersion blender, let the soup cool for a few minutes before blending in a regular blender.
- Adjust the seasoning to your taste.
- You can add more water or broth if the soup is too thick.
Storage instructions:
Store leftover soup in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the soup in a pot over low heat, stirring occasionally, until heated through.
Presentation ideas:
Serve the soup in a bowl and garnish with chopped cilantro or parsley.
Garnishes:
Chopped cilantro or parsley
Pairings:
- Crusty bread
- Salad
Suggested side dishes:
- Roasted vegetables
- Grilled chicken
Troubleshooting advice:
- If the soup is too thick, add more water or broth.
- If the soup is too thin, let it simmer for a few more minutes.
Food safety advice:
- Make sure to rinse the lentils before cooking.
- Store leftover soup in the refrigerator within 2 hours of cooking.
Food history:
Moringa is a plant native to India and is known for its high nutritional value. It has been used in traditional medicine for centuries.
Flavor profiles:
The soup has a savory and earthy flavor with a hint of spice.
Serving suggestions:
Serve the soup as a main dish for lunch or dinner.
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