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 vibrant and wholesome culinary experience with our delicious Lentil Soup featuring the bold flavors of mustard oil and a fresh tomato-chive topping. This comforting dish is perfect for any meal of the day, whether it's a nourishing lunch, a satisfying main course for dinner, or a delightful addition to your dinner table.

Packed with protein-rich red lentils, this vegetarian, vegan, gluten-free, and dairy-free soup is as nutritious as it is delectable. The combination of sautéed vegetables, aromatic spices, and fresh herbs creates a symphony of flavors that will warm your heart and fill your home with delightful aromas. One unique aspect of this soup is the infusion of mustard oil, which adds a distinctive taste and depth that sets it apart from traditional soup recipes.

Not only is this dish quick to prepare—ready in just 45 minutes—but it can also be made ahead of time, making it a perfect option for busy weeks. Enjoy it with family and friends, and let each bowl bring joy and nourishment to your table. With only 282 calories per serving, you can indulge guilt-free in this hearty meal. Gather your ingredients and get ready to savor a delightful blend of flavors that will surely become a favorite!

Ingredients

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