| Prep: 15 mins | Cook: 45 mins – 1 hour | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 330 | 7g | 1g | 48g |
| sugars | fibre | protein | salt |
| 6g | 19g | 18g | 1.5g |
If you’d asked me a few years ago to write about a lentil soup, I would’ve sermonized on the merits of a traditional New England clam chowder instead. But today, I find myself as smitten by Coriander Seed Lentil Soup as I am by any lobster roll that graces the tables of Portland, Maine. This dish, reminiscent of a hearty fruit-based soup, is an ode to the simplicity and restorative power of lentils. It takes on the warming, earthen notes of coriander seeds, making it a bona fide comfort food.
A Soup That Offers More Than Taste
The Coriander Seed Lentil Soup is not just about experiencing a wholesome blend of flavors. It’s about celebrating health. Lentils are a nutrition powerhouse offering essential nutrients like fiber, protein, and a variety of vitamins. Coriander and cumin seeds, both earthy and aromatic, add not just their unique flavors but also come with their own health benefits. The diced tomatoes and broth infuse the soup with tang and depth, apart from enriching it with Vitamin C, and essential minerals.
The Soup That Complements
Despite its hearty and fulfilling nature, this lentil soup is remarkably versatile. It effortlessly pairs with a fresh, crisp salad or can stand proudly beside a rustic sourdough bread. This companionable trait is what makes me reach out for this recipe time and again. It reminds me of home, of cozy, convivial meals shared around the dinner table with my daughters Erin and Samantha. And yet, it introduces an exotic twist that never fails to surprise.
By adjusting the quantity of coriander seeds, you can tailor the Coriander Seed Lentil Soup to your liking or even create a new flavor profile. Maybe pair the soup with a glass of white wine for a casual dinner or serve it alongside a roasted chicken dish for a more lavish spread. It’s a canvas waiting for your culinary creativity.
What You’ll Need
- 1 cup of lentils
- 4 cups of water
- 2 tablespoons of olive oil
- 1 large onion, diced
- 2 carrots, peeled and sliced
- 2 cloves garlic, minced
- 1 teaspoon of coriander seeds
- 1 teaspoon of cumin seeds
- 1 bay leaf
- 28 ounces of diced tomatoes in juice
- 6 cups of vegetable broth
- 1/2 cup of chopped fresh cilantro
- Salt and pepper to taste
- Lemon wedges for serving
Method
Step One
Rinse the lentils in cold water until the water runs clear. Put them into a large pot, add the 4 cups of water and bring to a boil. Reduce the heat to low, cover the pot and let the lentils simmer for about 20 minutes, or until they are tender.
Step Two
While the lentils are cooking, heat the olive oil in a large frying pan over medium heat. Add the diced onion and sliced carrots to the pan, and sauté them until they start to soften.
Step Three
Add the minced garlic, coriander seeds, and cumin seeds to the pan with the onions and carrots. Keep stirring and cook the mixture for another minute or two, until you can smell the spices.
Step Four
At this point, add the bay leaf, the can of diced tomatoes with their juice, and the vegetable broth to the pot with the lentils. Bring the mixture to a boil again, then reduce the heat and let it simmer for about 15 minutes.
Step Five
Next, stir in the sautéed vegetables and spices from the frying pan into the pot with the lentils and broth. Add the chopped cilantro, and salt and pepper to taste. Stir everything well, then cover the pot and let it simmer for another 10 minutes.
Step Six
Finally, remove the bay leaf, and serve the soup hot with lemon wedges on the side for squeezing over the soup. Enjoy your Coriander Seed Lentil Soup!
