3 easy, tasty and healthy lentil soups

Lentils are classified as pulses

Together with beans, peas and peanuts, lentils are classified as pulses, one of man­kind’s oldest crops. They have only a few calories, but will keep you feeling satisfied for a long time. This is because the fibre and healthy, complex carbohydrates in the lentils cause blood sugar levels to rise and drop gradually. In addition, lentils are said to have positive effects on blood pressure and heart rate.

Basic recipe for lentil soups

The peeled lentil varieties are particularly suitable for soups. Easier to digest than unpeeled lentils, there is also no need to soak them.

Lentils are best combined with potatoes, rice and other vegetables as this ensures that the protein is well absorbed by the body. Oriental and Indian cuisines feature lentil soups in numerous variations.

Turkish lentil soup

1. Finely dice the onion, carrot, potato and pepper and sauté.
2. Rinse the lentils well and add to the pan. Add 1.5 litres of water, bring to the boil. Mix in the tomato purée.
3. After around 20 minutes, when the vegetables are cooked (depending on the size of the dice), take the soup off the hob and season with salt, pepper and cinnamon.
4. Before serving, add lemon juice and scatter with fresh parsley.

Serves 4

olive oil
1 large onion
1 large carrot
1 large potato
1 pepper
200g red lentils
6 tbsp. tomato purée
1 1/2 litres of water or stock
1-2 tsp. cinnamon
1 lemon
1 bunch of parsley
salt and pepper

Moroccan lentil soup

Adding oriental and Indian spices is an easy way to create a world of delicious new flavours.

Method

Finely dice the onions and sauté in a little olive oil. Add the well-rinsed lentils, toma­toes and tomato purée plus the spices and vegetable stock. Mix well. Simmer for around 20-30 minutes and then purée (optional). Serve with a dol­lop of natural yoghurt and a scattering of fresh coriander.

For all creatives: If you prefer to create your own seasoning, you can replace part of the ras-el-hanout spice mixture with cinnamon, turmeric, chilli or cumin. Feta and parsley are also good alternatives to yoghurt and coriander.

Serves 4

olive oil
1 onion
100g red lentils
400g chopped tinned tomatoes
2 tsp. tomato purée
800ml stock
1-2 tsp. ras-el-hanout spice mixture

Can be added according to taste:

• cinnamon, turmeric, chilli or cumin
• fresh coriander (parsley is also an option)
• natural yoghurt (or feta if preferred)
• salt and pepper

Recipe for an Indian lentil soup

1. Finely dice the onion, carrots, garlic and ginger.
2. First sauté the diced onion in olive oil, then add the carrot, garlic and ginger and sauté for around a minute.
3. Rinse the lentils well and add to the pan, along with the rice. Add one litre of stock and bring to the boil. Then add the coconut milk and spices.
4. After cooking for around 20-30 minutes until the vegetables are soft, remove pan from the hob.
5. Before serving, add lemon juice and scatter with pieces of feta and fresh coriander.

Want an alternative? If you like Indian dhal, replace the coconut milk with puréed tomatoes.

Serves 4

olive oil
1 large onion
2 garlic cloves
1cm fresh ginger
1 large carrot
50g rice
200g yellow lentils
500ml coconut milk
1 litre stock
1/4 tsp. chilli powder
1 tsp. turmeric
1 tsp. garam masala (or curry powder)
1 tsp. cumin
1 pack of feta (usually 150-200g)
1 lemon
fresh coriander
salt and pepper