Ingredients with Measurements:
- 1 cup red lentils, rinsed and drained
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon sumbala (fermented African locust bean paste)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground turmeric
- 4 cups vegetable broth
- 1 can diced tomatoes (14.5 oz)
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Special equipment needed: None
Step-by-step instructions:
1. In a large pot, heat olive oil over medium heat.
2. Add chopped onion and minced garlic, and sauté for 2-3 minutes until softened.
3. Add sumbala, cumin, coriander, paprika, and turmeric. Stir well and cook for 1-2 minutes until fragrant.
4. Add rinsed lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro.
30-35 minutes
Temperature: Medium heat
Serving size: 4-6 servings
Nutritional information:
- Calories: 193
- Fat: 3g
- Carbohydrates: 31g
- Fiber: 15g
- Protein: 12g
Substitutions for ingredients:
- Red lentils can be substituted with green or brown lentils.
- Sumbala can be substituted with miso paste or soy sauce.
- Vegetable broth can be substituted with chicken broth or water.
Variations:
- Add chopped carrots, celery, or bell peppers for extra flavor and nutrition.
- Use coconut milk instead of vegetable broth for a creamier texture.
- Add cooked chicken or shrimp for a protein boost.
Tips and tricks:
- Rinse lentils before cooking to remove any debris.
- Adjust seasoning to your taste preference.
- Soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
Storage instructions:
- Store leftover soup in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat soup in a pot over medium heat until heated through.
Presentation ideas:
- Serve soup in a bowl with a sprinkle of fresh cilantro on top.
Garnishes:
- Fresh cilantro
Pairings:
- Crusty bread or naan bread
Suggested side dishes:
- Salad or roasted vegetables
Troubleshooting advice:
- If the soup is too thick, add more vegetable broth or water to thin it out.
- If the soup is too thin, simmer for a few more minutes to reduce the liquid.
Food safety advice:
- Make sure to cook lentils thoroughly to avoid any foodborne illnesses.
Food history:
- Sumbala is a traditional African ingredient made from fermented locust beans.
Flavor profiles:
- The soup has a warm and earthy flavor with a hint of smokiness from the paprika.
Serving suggestions:
- Serve the soup as a main dish for lunch or dinner.
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