Lentil Soup with Mustard Oil and Tomato-Chive Topping

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Lentil Soup with Mustard Oil and Tomato-Chive Topping
45 min.
6
282kcal

Suggestions


Welcome to a delightful culinary experience with our Lentil Soup featuring Mustard Oil and a vibrant Tomato-Chive Topping! This hearty and nutritious soup is perfect for anyone seeking a comforting meal that is both vegetarian and vegan, making it an excellent choice for diverse dietary preferences. With its rich flavors and wholesome ingredients, this dish is not only satisfying but also gluten-free and dairy-free, ensuring that everyone at your table can enjoy it.

Imagine the aromatic blend of sautéed vegetables, spices, and fresh herbs coming together to create a warm, inviting bowl of goodness. The addition of mustard oil adds a unique depth of flavor, while the fresh tomato-chive topping provides a refreshing contrast that elevates the soup to new heights. Ready in just 45 minutes, this recipe is perfect for a quick lunch or a cozy dinner, serving up to six people with a generous portion of 282 calories per serving.

Whether you're looking to impress guests or simply want to treat yourself to a nourishing meal, this Lentil Soup is sure to become a favorite in your kitchen. So grab your apron, gather your ingredients, and let’s dive into the world of flavors that this delightful soup has to offer!

Ingredients

  • small carrots chopped
  • large celery stalks chopped
  • 0.3 cup chives chopped
  • 1.5 teaspoons cumin seeds 
  • small chilies dried (such as chili de árbol*)
  • tablespoon ginger fresh peeled chopped
  •  garlic clove chopped
  • 0.3 teaspoon turmeric 
  • tablespoons mustard seeds 
  • cup onion chopped
  • large plum tomatoes coarsely chopped finely chopped
  • 1.5 cups lentils red
  • cups vegetable stock canned
  • tablespoons vegetable oil 
  • 1.5 teaspoons coriander seeds whole

Equipment

  • bowl
  • sauce pan
  • ladle
  • pot
  • blender

Directions

  1. Heat 1 tablespoon oil in heavy large pot over medium heat.
  2. Add next 9 ingredients; sauté until vegetables begin to brown, about 12 minutes.
  3. Add 4 coarsely chopped tomatoes and turmeric; stir 2 minutes.
  4. Add broth and lentils; bring to boil. Reduce heat to medium-low; cover and simmer until lentils are very tender, about 45 minutes. Season with salt and pepper. Puree soup in batches in blender. Return to pot. (Can be made 2 days ahead. Chill until cold, then cover and keep chilled. Rewarm soup before continuing.)
  5. Mix 3 finely chopped tomatoes and chives in bowl.
  6. Heat 2 tablespoons oil in heavy medium saucepan over medium-high heat.
  7. Add mustard seeds; cook until seeds darken and begin to pop, about 2 minutes.
  8. Pour into small bowl.
  9. Ladle soup into bowls. Top with mustard oil and tomato-chive mixture.
  10. *Available at Latin American markets and some specialty foods stores.
  11. **Available at Indian markets and some supermarkets. If unavailable, use green lentils and simmer about 30 minutes.

Nutrition Facts

Calories282kcal
Protein19.26%
Fat28.18%
Carbs52.56%

Properties

Glycemic Index
52.24
Glycemic Load
6.11
Inflammation Score
-10
Nutrition Score
22.089999965999%

Flavonoids

Catechin
0.16mg
Naringenin
0.49mg
Apigenin
0.04mg
Luteolin
0.03mg
Isorhamnetin
1.49mg
Kaempferol
0.49mg
Myricetin
0.12mg
Quercetin
5.98mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:281.69kcal
14.08%
Fat:9.04g
13.91%
Saturated Fat:1.24g
7.73%
Carbohydrates:37.96g
12.65%
Net Carbohydrates:21.81g
7.93%
Sugar:6.39g
7.1%
Cholesterol:0mg
0%
Sodium:799.52mg
34.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.91g
27.81%
Fiber:16.15g
64.61%
Folate:242.09µg
60.52%
Vitamin A:2562.28IU
51.25%
Manganese:0.88mg
43.97%
Vitamin B1:0.48mg
31.72%
Phosphorus:269.75mg
26.98%
Vitamin K:27.14µg
25.85%
Iron:4.52mg
25.13%
Magnesium:85.64mg
21.41%
Potassium:731.67mg
20.9%
Vitamin C:16.51mg
20.01%
Vitamin B6:0.38mg
19.08%
Zinc:2.64mg
17.63%
Selenium:11.85µg
16.92%
Copper:0.33mg
16.68%
Vitamin B5:1.13mg
11.32%
Vitamin B3:1.97mg
9.84%
Vitamin E:1.45mg
9.65%
Vitamin B2:0.14mg
8.2%
Calcium:64.03mg
6.4%
Source:Epicurious