| Prep: 20 mins | Cook: 45 mins – 60 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 15g | 6g | 40g |
| sugars | fibre | protein | salt |
| 5g | 12g | 19g | 1.7g |
One of my absolute favorite dishes to cook for my family is the Spicy Calabash and Lentil Soup. This deliciously hearty yet light soup offers a warming touch to our dining table, regardless of the season. It’s a beautiful blend of various flavors– combining the unique taste of calabash, the earthy appeal of lentils, and the richness of coconut milk. Spicy Calabash and Lentil Soup is more than just a meal, it’s a tapestry of tastes and health benefits that embodies the love and warmth we share as a family.
The Taste Adventure
In this soup, the sweetness of the calabash, a tropical vegetable also known as bottle gourd, is beautifully complemented by the nuttiness of red lentils and the rich creaminess of coconut milk. Bringing all these flavors together are the spices – cumin and turmeric, adding an aromatic depth of flavor to the soup. The spicy kick from fresh red chili pepper heightens the taste experience, making every spoonful of this soup a flavor-packed journey.
Nutritional Value and Health Benefit
Beyond the taste, I also love the Spicy Calabash and Lentil Soup for its numerous health benefits. Lentils are known to be nutritious and a great source of plant-based protein. They are also rich in polyphenols, which can have antioxidant and anti-inflammatory effects. The calabash, on the other hand, is a low-calorie food with high water content, rich in vitamins and minerals, thus great for hydration and boosting the immune system. The coconut milk in the soup is also excellent for your heart health due to its high healthy fat content.
I find this soup to be a perfect precursor to a main dish like a hearty shepherd’s pie or a succulent roasted chicken. Its flavors nicely set your palate, and it’s especially warming in the colder months. However, it is light enough to be enjoyed year-round.
Originating from similar roots to Minestrone, the Spicy Calabash and Lentil Soup brings a completely different flavor profile to the table. It stands as a substantial, satisfying soup that can uplift any meal, and works extremely well served alongside crusty bread or a fresh green salad.
This recipe’s brilliance lies not only in the perfect balance of flavors and the health benefits but also in its beautiful simplicity. So, if you’re looking forward to embarking on a culinary adventure, the Spicy Calabash and Lentil Soup awaits you.
What You’ll Need
- 1 large calabash (around 2 lbs)
- 1 cup red lentils
- 1 large onion, diced
- 3 cloves of garlic, minced
- 1 inch ginger, grated
- 1 fresh red chili pepper, chopped
- 1 teaspoon cumin powder
- 1/2 teaspoon turmeric powder
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 can coconut milk (13.5 oz)
- 2 tablespoons fresh lime juice
- Salt to taste
- Freshly ground black pepper to taste
- Chopped fresh cilantro for garnish
Method
Step One
Begin by preparing your ingredients. Peel, seed and chop the calabash into small pieces. Dice the large onion, mince the garlic cloves, grate the ginger, and chop the fresh red chili pepper. Rinse the red lentils under cold running water until the water runs clear.
Step Two
Heat the olive oil in a large pot over medium heat. Add the diced onion to the pot and sauté until it starts to soften and turn translucent. This should take about 5 minutes.
Step Three
Add the minced garlic, grated ginger, and chopped chili pepper to the pot and continue to sauté for another 2 minutes. Next, add the cumin powder and turmeric powder, stirring them into the mixture until they’re well combined.
Step Four
Put the chopped calabash and lentils into the pot. Add the vegetable broth and bring the mixture to a simmer. Cover the pot and let it cook for approximately 20 minutes, or until the calabash and lentils are tender.
Step Five
Once the lentils and calabash are cooked, add the coconut milk and stir well. Let the soup simmer for an additional 5 minutes to allow the flavors to mingle.
Step Six
Remove the soup from the heat and add the fresh lime juice. Season with salt and freshly ground black pepper according to taste. Stir well to combine all the flavors.
Step Seven
Serve the Spicy Calabash and Lentil Soup hot, garnished with freshly chopped cilantro. Enjoy this flavorful and filling soup, perfect for cold weather or when you’re in the mood for something spicy and comforting.
