Recipe: Simple Plant-Based Soups for Chilly Days

As the temperature cools and the leaves change color, I crave warm and soothing lentil soups. Lentils are simply delicious and come in a wide variety of delightful colors: golden yellow, bright red, green, brown, black, etc. Each variety has its own unique texture and flavor, and they can be combined to create endless combinations. Lentils are a powerhouse of protein—about 20 to 30 percent of the calories in lentils are from protein, which leaves us feeling full and satiated. Lentils are also chock full of essential fiber that helps alleviate constipation and lowers the risk of colon cancer. High-fiber foods reduce blood sugar spikes and can aid in weight loss. Like all plant-based foods, lentils are naturally cholesterol-free, and research has shown that reducing cholesterol intake can lower cholesterol levels.

Lentils are not only rich in nutrients, but they are also inexpensive and easy to prepare. One pound of dried lentils can cost as little as 99 cents; enough to feed a family of four. Some lentils, such as the red ones, cook in as little as 10 minutes. Lentils are very versatile and flavorful in a wide variety of dishes. They make a hearty base for warm soups or cool, refreshing dips. Try sprinkling boiled lentils over your favorite salads and pastas. Dried lentils are milled to create a gluten-free flour that can be used to prepare crepes, pizza crust or event desserts. However you choose to enjoy lentils, you can rest assured knowing that you are eating a nutrient-dense food with tremendous health benefits.

 

Quick and Easy Lentil Soup

Orange lentils, which cook very quickly, are the bedrock of this fundamental soup. Don’t skip the garnishes, as they add vital nutrition, along with great taste and visual appeal.

yield: Makes 8 cups (6 servings)

 

6 garlic cloves, peeled and crushed

1 tsp cumin seeds

1 tsp salt

½ tsp ground turmeric

¼ tsp cayenne

12 oz (1½ cups) dried orange lentils,
   rinsed and drained

4 cups water

1 Tbsp freshly squeezed lemon or lime juice

1 Tbsp finely chopped scallions, for garnish

1 Tbsp finely chopped fresh cilantro
   for garnish

 

Warm a medium saucepan over medium heat for 3 minutes.

Lightly mist the surface of the pan with canola oil spray.

Put the garlic and cumin seeds in the pan and cook, stirring frequently, until golden brown, about 3 minutes.

Add the salt, turmeric and cayenne and stir to combine. Cook for 30 seconds.

Add the lentils and stir to coat with the spices. Add the water, cover, and bring to a boil over medium-high heat.

Uncover, decrease the heat to medium, and simmer until the lentils are soft, about 10 minutes.

If the soup is very thick, add water in ½-cup increments until it has thinned slightly. If the soup is watery, increase the heat and simmer until it has thickened slightly.

Remove from the heat and stir in the lemon juice.

Garnish with the scallions and cilantro just before serving.

 

Tips: Stored in an airtight container, the soup will keep in the refrigerator for about 4 days or in the freezer for about 6 weeks.

 

Lentil Soup with Butternut Squash and Carrots

Colorful orange lentils join vibrant, butternut squash and carrots in this lovely light soup. Spoon it over brown rice or bulgur for heartier fare or ladle it into a bowl and serve toasted bread on the side.

 

yields: 8 cups (6 servings)

 

16 oz. dried orange lentils,
    rinsed and drained

8 cups water, plus more as needed

3 cups shredded carrots

3 cups frozen chopped butternut squash

1½ tsp ground cumin

1½ tsp salt

1 tsp curry powder

2 Tbsp finely chopped cilantro, for garnish

Freshly squeezed lemon or lime juice
   for garnish

 

Put the lentils in a large saucepan. Add the water, carrots, squash, cumin, salt and curry powder and bring to a boil over medium-high heat. Decrease the heat to medium and simmer, stirring occasionally, until the lentils and squash are soft, about 15 minutes.

If the soup is very thick, add water in ½-cup increments until it has thinned slightly. If the soup is watery, increase the heat and simmer until it has thickened slightly.

Garnish with the cilantro and lemon juice to taste just before serving.

Tips: Stored in an airtight container, the soup will keep in the refrigerator for about 4 days or in the freezer for about 6 weeks.

 

Recipe reprinted with permission from Simply Plant Based: Fabulous Food For a Healthy Life, by Vanita Rahman, M.D., ©2021 by Book Publishing Company. Rahman, a board certified physician in internal medicine, is the clinic director at the Barnard Medical Center, in Washington, D.C., a certified nutritionist and a personal trainer.