Are you looking for a delicious, healthy, and incredibly easy vegan recipe? Look no further! This black lentil recipe is perfect for a quick weeknight dinner or a satisfying lunch. Packed with protein and fiber, it's a fantastic option for those seeking healthy meals without sacrificing flavor. This recipe is a testament to how simple homemade cooking can be, resulting in a truly delicious dish. Get ready to enjoy one of the best recipes for a hearty and flavorful vegan meal!
Ingredients:
- 1 cup black lentils, rinsed
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (optional, for a little heat)
- 4 cups vegetable broth
- 1 (14.5 ounce) can diced tomatoes, undrained
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Lemon wedges (for serving)
Instructions:
Step 1: Sauté the Vegetables
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir occasionally to prevent burning. This simple step builds the flavor base of your delicious dish.
Step 2: Add Spices and Lentils
Stir in the garlic, cumin, coriander, turmeric, and cayenne pepper (if using). Cook for another minute until fragrant. Add the rinsed black lentils and cook for 1 minute, stirring constantly, to toast the lentils slightly. This step enhances the overall flavor profile.
Step 3: Simmer the Soup
Pour in the vegetable broth and diced tomatoes (undrained). Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
Step 4: Season and Serve
Season the lentil soup with salt and pepper to taste. Garnish with fresh cilantro and serve with lemon wedges for a zesty touch. This hearty soup is perfect as a standalone meal or served with crusty bread.
Cooking Tips for Perfect Black Lentils:
- Rinse your lentils: This helps remove any debris and prevents the soup from becoming too muddy.
- Don't overcook the lentils: Overcooked lentils can become mushy. Check for tenderness at the 25-minute mark.
- Adjust spices to your liking: Feel free to adjust the amount of spices to suit your taste preferences.
- Add other vegetables: Feel free to add other vegetables like bell peppers, zucchini, or spinach.
Variations:
- Spicy Black Lentil Soup: Increase the cayenne pepper or add a pinch of red pepper flakes for extra heat.
- Creamy Black Lentil Soup: Stir in a dollop of coconut milk or cashew cream at the end for a richer, creamier texture.
- Black Lentil Curry: Add a tablespoon of curry powder along with the other spices for a flavorful curry-inspired soup.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: Approximately 15-20 grams
- Fiber: Approximately 15-20 grams
This easy black lentil recipe is a fantastic addition to your repertoire of quick dinner ideas. It’s a wholesome and flavorful meal that’s perfect for a healthy lifestyle. Enjoy!