This simple soup is light yet filling. Perfect for everyone in the family. You can adjust the heat level as you choose, leave it chunky for more texture or fully puree for a healthy meal for baby. The flavors get better with time and the fresh salsa brings vibrancy to this healthy soup. This recipe features the added health benefits of Red Palm Oil to add an extra antioxidant punch.
Red Lentil Soup with Fresh Salsa
INGREDIENTS
3 tablespoons red palm oil, coconut or olive oil
1 large onion, chopped about 1 cup
1 large carrot, peeled and diced about ½ cup
2-4 garlic cloves, minced about 1 tablespoon
1 -inch piece fresh ginger, peeled and minced, about 2 tablespoons
1 tablespoon tomato paste
1 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon kosher salt, more to taste
1/2 teaspoon ground black pepper
Pinch of ground chili powder or cayenne, optional
4 cups chicken or vegetable broth
1 cup red lentils
1 bay leaf
2 tablespoons fresh lime juice or lemon juice
Optional Garnishes: Fresh salsa, chopped fresh cilantro or flat leaf parsley, yogurt, lemon or lime wedges
In a large pot, heat oil over high heat until hot and shimmering. Add onion carrot, garlic and ginger, and sauté about 3 minutes.
Stir in tomato paste, cumin, paprika, turmeric salt and pepper and chili powder or cayenne, and sauté for 2 minutes longer.
Add broth, lentils and bay leaf, bring to a simmer, then turn heat to medium-low. Simmer until lentils are soft, about 20-30 minutes. Taste and add salt if necessary.
Remove the bay leaf, using an immersion or regular blender* or a food processor*, purée half the soup then add it back to pot. Soup should be somewhat chunky. Add lime juice and adjust seasoning if necessary.
*Note allow soup to cool before blending in a traditional blender or food processor. Blend small quantifies at a time to prevent an exploding blender.
Garish with fresh chopped herbs, citrus slice, top with fresh tomato or creamy avocado salsa.
Fresh Tomato Salsa
2 medium tomatoes, diced
½ cup cilantro, finely chopped
2 cloves garlic, minced (about 1 tablespoon)
1-2 Tablespoon fresh lemon or lime juice
1 small red onion, chopped (about ½ cup)
1½ teaspoon jalapeno pepper, minced, optional
½ teaspoon salt
¼ teaspoon pepper to taste
Mix all ingredients in a bowl. Serve with soup or chips
Creamy Avocado Salsa
1 large avocado, chopped
1 large tomato, chopped
¼ cup Greek style yogurt
1 clove garlic, minced
1 tablespoon cilantro, finely chopped
1 teaspoon fresh lime juice
¼ teaspoon salt
¼ teaspoon pepper
Mix all ingredients in a bowl. Serve with soup or chips
