Indian-spiced White Bean and Lentil Soup
A boldly spiced, flavorful, high-protein vegan stew that will warm you up on early spring days.
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings: 8 2 cups
- 1/4 cup extra virgin olive oil divided
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon fennel seeds
- 1 onion chopped, divided
- 2 teaspoons ginger grated
- 3 cloves garlic grated or minced
- 1 green chili minced
- 2 teaspoons fresh turmeric root grated, optional
Ground spice mixture
- 2 teaspoons ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric can use less if using fresh turmeric
- 1/4 teaspoon cayenne pepper or red pepper flakes
- 1/2 teaspoon black pepper freshly ground
- 2 carrots chopped
- 3 1/2 cups cauliflower chopped
- 1 small sweet potato peeled and chopped
- 1/2 cup dry red lentils may substitute green/brown lentils
- 1 teaspoon salt
- 2 cups water
- 4 cups vegetable broth low sodium
- 2 cups cooked white beans or use 1 can, rinsed and drained
- 1 14.5 ounce can tomatoes diced - or 2-3 Roma tomatoes
- 1.5 cups green peas I used frozen
- 1/3 cup preserved lemon diced small, optional
- 4 ounces fresh greens spinach, kale, chard
- 4 sprigs cilantro for garnish
It's important to have your ingredients prepped and ready to go. Grate your ginger, garlic and turmeric (if using) and chop onion and chili. Chop your vegetables (carrots, cauliflower and sweet potato) and have your white beans ready.
Heat half of the 1/4 cup olive oil in your soup pot over medium-high heat until hot. Add cumin and fennel seeds and stir for 10 seconds.
Then add ½ of the onion plus the ginger, garlic and chili and stir-fry for 1 minute.
Turn the heat down to medium-low, add the rest of the olive oil and stir in the ground spices. Cook for another 30-60 seconds, stirring continually.
Add lentils and salt and stir for another 30 seconds.
Add water and broth and bring to a low boil. Add the other half onion, carrots, cauliflower and sweet potato and bring to a boil. Remember, if you are using green/brown lentils, you should let them cook about 10 minutes before adding your vegetables. Turn down and simmer about 20-30 minutes, stirring occasionally so nothing sticks to the bottom.
Add green peas and preserved lemons, if using. Stir and let cook a minute or so. Then add greens and stir well until greens are wilted. Serve in large bowls garnished with cilantro, if desired. Some Roti or Naan - if you are doing the carb thing- is great to mop up the flavorful juices!
Remember, if you are using green/brown lentils, you should let them cook about 10 minutes before adding your vegetables.
Each serving has 14g of protein, but if you want to add more protein, tempeh or tofu can be added, or meat of your choice.