Spicy lentil and tamarind soup Soup-e daal addass

Prep:10minCook:40min

Packed with the aromatic spices of southern Iran, this quick and healthy soup brings a carophony of sour, spicy and salty flavours - chillies, ginger, tamarind and coriander - that make the lentils sing. The consistency is traditionally quite thick, close to that of an Indian dahl, but you can add more or less water, as you prefer. And if you like it very thick, you can always serve it with rice. Lentils seem to have a mixed reputation, which I suspect is down to not cooking them the right way. All legumes need a generous amount of salt and oil or fat to give them flavour, so don't scrimp on those two things and they will always taste delicious

Updated at: Thu, 17 Aug 2023 02:57:15 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories326 kcal (16%)

Total Fat11.4 g (16%)

Carbs43.9 g (17%)

Sugars18 g (20%)

Protein13.5 g (27%)

Sodium559.6 mg (28%)

Fiber9 g (32%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

200gsplit red lentils

rinsed 1 litre hot water

2onions

medium, finely chopped

1 Tbspsunflower oil

10gginger

piece, peeled and very finely chopped

50mlwater

½ tspcoriander seeds

½ tspcumin seeds

¼ tspground cinnamon

¼ tspcayenne pepper

1 tspturmeric

4 Tbsptomato purée

2 Tbspextra-virgin olive oil

plus extra to drizzle

1 ½ tspsea salt

1 Tbspcoriander

finely chopped, to garnish

Instructions

Step 1

Put the lentils in a medium-sized saucepan, cover with the hot water and bring to the boil. Simmer over a medium heat for 20 minutes.

Step 2

Meanwhile, fry the onions in the oil for about 10 minutes, until soft. Add the ginger and garlic and fry for another 5 minutes.

Step 3

Place the tamarind in a bowl, pour on the boiling water and leave to soak for 5 minutes.

Step 4

Toast the coriander and cumin seeds in a small pan over a low heat for a minute and then grind into a fine powder with a pestle and mortar or a spice grinder. Add these spices to the lentils, along with the cinnamon, cayenne pepper, turmeric, tomato purée, olive oil and salt.

Step 5

Strain the tamarind and its soaking liquid through a sieve, giving the seeds a good rub to get all the pulp off them before discarding. Add the liquid pulp to the soup and stir well, then simmer for 10 minutes to bring all the flavours together.

Step 6

Take the soup off the heat and blend in a food processor. Serve with a drizzle of olive oil and a sprinkling of chopped coriander.