Cooking

Recipe: Spicy Curry Red & Green Lentil Soup With Barley

Lentil soup is incredibly inexpensive, healthy, and can take on a variety of characters depending upon how you cook it. This recipe uses two types of lentils: red and green.  Green lentils are the usual ones you are probably thinking of if you are an American.  Red lentils are pinkish when dry.  They don’t maintain their form when cooked and basically turn to mush.  They give lentil soup a nice, hearty thick broth.

Chipotle chilis in adobo have a unique smoky flavor.  You could make the soup without them, but I usually keep a few tiny cans on hand specifically for bean soups.  A little goes a long way.

This soup is low calorie but filling.  It keeps well for several days and reheats well.

Simmering Lentil Soup

Ingredients:

  • 1 cup dry green/brown lentils (the normal ones)
  • 1 cup dry red lentils (picture, I find these in the bulk section with the other dried beans)
  • 1/4 cup dry pearl barley
  • 1 large yellow onion, chopped
  • 1 red bell pepper, chopped
  • 4 serrano peppers, finely chopped (hot!  more or less to taste- remove seeds for a milder taste)
  • 4 garlic cloves, minced
  • curry powder, black pepper, chili powder, sea salt
  • 2 chipotle chilis in adobo sauce (found in the Mexican section of the grocery store, like these)
  • a few cherry tomatoes
  • 8 cups water

Cooking:

  1. In a large pot, heat coconut oil over medium/low heat
  2. Add onion, peppers, saute until they start to soften and are fragrant, ~5 minutes
  3. Add garlic, saute 1-2 additional minutes
  4. Add spices, except salt (I don’t measure, there’s a chance to taste and adjust seasoning later)
  5. Stir spices into vegetables
  6. Add water, bring to a boil
  7. Add lentils (both types) and barley
  8. Simmer on low for 30 min
  9. In food processor or blender, process chipotles and tomatoes until finely diced and saucy.  Remove seeds first if you are sensitive to spice (I’m not, so I don’t!)
  10. Add chipotle tomato mixture to soup
  11. Simmer 15 more minutes

Nutritional Information:
Serves 6
200 calories, 31g carbohydrate, 3g fat, 12g protein, 7g fiber

Pictured with scallions and toasted Ezekiel bread

One thought on “Recipe: Spicy Curry Red & Green Lentil Soup With Barley

  1. Pingback: Nutrition Xyz Blog

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