Fitness For You

Curry Lentil Soup

This soup is pure comfort. You can't go wrong with lentils and potatoes in the same dish, and this soup has got it all. Plus it's a pretty low maintenance recipe - you can add any combination of veggies into it and it'll turn out great.

It's interesting how, with the change of the weather, our cravings for different types of dishes change accordingly. As soon as September rolls around, my body can't get enough of the warm oatmeal, potatoes, curries and soups. 

There are two distinct spice mixtures used in this recipe: garam masala and curry powder. Some people confuse these two spices or think they are the same. In fact they each are a combination of different spices. There's also quite a bit of variation: it seems that no two garam masalas or curry powders are the same.

So, If you cannot find "garam masala" or "curry powder" at the store, you may still have some of the individual spices that you can mix up to make your own.  

Garam Masala: generally consists of the five "C"s, coriander, cardamom, cumin, cloves, cinnamon

Curry Powder:  can include any combination of several spices including turmeric, cumin, fenugreek, coriander, black pepper, chili powder/cayenne pepper, ginger powder, garlic powder, nutmeg, mustard seeds etc. 
 

Enjoy!

Curry Lentil Soup

▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free

Yield: 6 large servings
Prep Time: 10 min
Cook Time: 25 min
Total Time: 30 min

INGREDIENTS: Soup

1 medium yellow onion, diced

1 tsp (5mL) olive oil

2 cloves garlic, crushed 

5 cups (1.25L) water 

1 vegetable bouillon cube

3 medium potatoes, cut into 1cm chunks

1 tsp (5g)  garam masala

1 tsp (5g) curry powder

1 tsp (5g) paprika powder

1/2 tsp ground coriander

1/2 tsp turmeric powder 

1 cup (200g) red lentils

1 large carrot, cut into 1 cm chunks 

1 medium zucchini, cut into 1 cm chunks

2 tsp (10mL) soy sauce 

INGREDIENTS: Optional Garnish

Fresh cilantro

Sambal or other hot sauce 

Directions

1. Soak lentils in warm water while dicing the onions.
2. Sauté the onions in a pot on high heat until golden and lightly browned, about 5 minutes, stirring on occasion. Add 2 Tbsp water as needed to deglaze the pan and to prevent from burning. Then add garlic and sauce for another 2 minutes, stirring on occasion. 
3. Add water, bouillon cube, potatoes and spices, partially cover with lid, bring to boil and reduce to a simmer, cooking for 5 minutes. While this cooks, cut the carrot and zucchini. 
4. Add the lentils, carrots, and zucchini and soy sauce, increase heat to high, bring to boil, then reduce to a simmer with lid partially covered for 10 minutes. Serve while hot and enjoy!
   
   

Notes

1. Variations: switch it up by adding any spices you desire, such as cumin or five spice. Add any veggies you enjoy too, like broccoli, mushroom, cauliflower or spinach. 
2. Texture: If you want to thicken the liquid base and give the texture a thicker and "creamier" texture, you can immersion blend the soup until it reaches the texture you like. 
3. Batch Cook: I like to batch make my soup recipes and freeze for quick and comforting soups whenever I’m in a rush or have no fresh veggies on hand. 
4. Storage: store in an air-tight container in the fridge for up to three days; in the freezer for up to one month.