| Prep: 15 mins | Cook: 40 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 180 | 7g | 1g | 24g |
| sugars | fibre | protein | salt |
| 5g | 8g | 8g | 1g |
The first time I tasted Persian Hogweed and Lentil Soup, I was captivated by its complex flavors and nourishing warmth. As a Louisiana native with French ancestry, this soup melds the rich, robust earthiness often found in Creole dishes with the sophisticated elegance of French cooking. The subtle hints of turmeric, cumin, and coriander provide an aromatic backdrop that complements the hearty lentils and tender vegetables, creating an irresistibly flavorful experience.
Health Benefits That Refresh the Body and Soul
One of the many reasons I adore Persian Hogweed and Lentil Soup is its impressive health benefits. Lentils are a wonderful source of plant-based protein and dietary fiber, making this soup not only filling but also great for digestion. They are also rich in iron, which helps in preventing anemia, and folate, essential for cellular function and tissue growth.
The aromatic spices—turmeric, cumin, and coriander—are not just for flavor but carry their own medicinal properties. Turmeric, with its active compound curcumin, is known for its anti-inflammatory and antioxidant benefits. This is particularly beneficial for those of us looking to balance indulgent meals with healthier choices. Cumin has been linked to improved digestion and better blood sugar control, while coriander offers antimicrobial and digestive benefits.
Complements to Enrich Your Culinary Journey
If you’re wondering what dishes would pair well with Persian Hogweed and Lentil Soup, consider a side of warm, crusty baguette or a light, fresh salad with a lemon vinaigrette, which complements the lemony zest in the soup. For a more Middle Eastern flair, you might serve it alongside saffron rice or pita bread. This soup also sits comfortably next to a platter of grilled vegetables or a bowl of couscous for a complete meal that’s both wholesome and satisfying.
This recipe reminds me somewhat of Moroccan Harira, a spiced tomato and lentil soup, although the Persian Hogweed adds a unique, indigenous twist. Again, a touch of red pepper flakes can introduce a gentle heat to the recipe, just as cayenne would in Cajun cooking, making the dish versatile for different palates.
Incorporating such a nutrient-dense, aromatic soup into your meal rotation can offer a refreshing change of pace. For those unfamiliar with hogweed, also known as Heracleum persicum, it is a plant used extensively in Persian cuisine, particularly for its tangy, citrus-like flavor that enlivens dishes with an unparalleled zest.
Ultimately, Persian Hogweed and Lentil Soup captures the essence of why I love cooking: the ability to bring together diverse ingredients, rich in history and health benefits, to create something greater than the sum of its parts. Whether you are an adventurous cook or someone seeking comfort in a bowl, this soup is bound to become a favorite in your kitchen.
What You’ll Need
- 1 cup dried green or brown lentils, rinsed
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground black pepper
- 1 teaspoon salt (or to taste)
- 6 cups vegetable broth or water
- 2 large carrots, peeled and diced
- 1 large potato, peeled and diced
- 1 cup hogweed (Heracleum persicum), fresh or dried
- 1 large lemon, zest and juice
- 1/2 teaspoon red pepper flakes (optional, for heat)
- 1/4 cup fresh cilantro, chopped (for garnish)
- 1/4 cup fresh parsley, chopped (for garnish)
- Freshly ground black pepper, to taste (for garnish)
Method
Step One
In a large pot, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic. Sauté until the onion becomes translucent and fragrant, about 5-7 minutes.
Step Two
Add the ground turmeric, ground cumin, ground coriander, and 1/2 teaspoon ground black pepper to the pot. Stir the spices into the onions and garlic, allowing them to toast briefly for another 1-2 minutes.
Step Three
Pour in the rinsed lentils, vegetable broth or water, diced carrots, and diced potato. Stir to combine all the ingredients.
Step Four
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 25-30 minutes or until the lentils and vegetables are tender.
Step Five
If using dried hogweed, rehydrate it in a small bowl of warm water for about 10 minutes, then drain. Add the fresh or rehydrated hogweed to the soup and cook for another 10 minutes.
Step Six
Add the zest and juice of the large lemon, salt to taste, and red pepper flakes (if using) to the pot. Stir well to distribute the flavors.
Step Seven
Ladle the soup into bowls and garnish with freshly chopped cilantro, parsley, and a sprinkle of freshly ground black pepper.
Step Eight
Serve the Persian Hogweed and Lentil Soup hot with crusty bread or over a bed of rice for a hearty meal.
