By Brian Phelan
Red Lentil Soup with berbere oil, lemon, cilantro, and whole wheat pita
We looked to North Africa for inspiration by adding smoky, aromatic spices into this red lentil soup. Cooking red lentils quickly renders them into a rustic puree that acts as a natural thickener. Berbere is a spice mixture common in Ethiopian cuisine, consisting of chiles, garlic, ginger, fenugreek, and other spices. We infuse it into oil to garnish this luscious soup. We send along some pita because we know you're going to want to mop up every last drop.
Updated at: Thu, 17 Aug 2023 12:55:29 GMT
Nutrition balance score
Great
Glycemic Index
34
Low
Glycemic Load
53
High
Nutrition per serving
Calories836.7 kcal (42%)
Total Fat2.9 g (4%)
Carbs154.8 g (60%)
Sugars11.2 g (12%)
Protein52.6 g (105%)
Sodium1919.9 mg (96%)
Fiber25.3 g (90%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Before You Cook If using any fresh produce, thoroughly rinse and pat dry Prepare a baking sheet with foil Preheat oven to 400 degrees Cooking Guidelines To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures: Steak and Pork 145° F (rest cooked meat, 3 minutes) | Seafood 145° F | Chicken 165° F | Ground Beef 160° F | Ground Turkey 165° F | Ground Pork 160° F 1 Prepare the Ingredients Peel and halve onion. Cut halves into ¼” dice. Zest lemon and quarter lengthwise. Mince garlic. Stem cilantro and coarsely chop leaves. 2 Start the Soup Place a medium pot over medium-high heat. Add 1 Tbsp. olive oil and onions to hot pot. Cook, while stirring, 3-5 minutes, or until tender and translucent. Stir in tomato paste and garlic and cook 1 minute, or until fragrant. 3 Continue Cooking the Soup Stir in lentils, vegetable base, 1 tsp. salt, and 5 cups water. Increase heat to high and bring to a boil. Reduce heat to medium and cook 10-12 minutes, or until lentils are tender. Lentils will start to break down when fully tender. Use a whisk to vigorously stir soup and break up lentils in order to thicken soup. Adjust seasoning to taste with salt and pepper, turn heat to low, and cook 5 minutes. 4 Make the Berbere Oil Combine lemon zest, berbere seasoning (start with half, taste, and add more if desired), and 2 Tbsp. olive oil in a small bowl. 5 Toast the Pitas Place pita bread on prepared baking sheet and brush with ¼ of berbere oil (to taste). Season with ¼ tsp. salt and a pinch of pepper. Bake 6-8 minutes, or until warmed through and slightly crispy. Remove from oven, halve pitas, then cut each half into quarters. 6 Plate the Dish Serve red lentil soup in a bowl and garnish with remaining berbere oil (to taste) and chopped cilantro. Serve pitas on the side and squeeze lemon quarters over soup just before serving.
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