Try this Easy Curried Lentils recipe, or contribute your own.
- Carbohydrate 37.8175529166667 g
- Cholesterol 0 mg
- Fat 2.336118334057 g
- Fiber 17.2409541641871 g
- Protein 14.49852625 g
- Saturated Fat 0.333467083433258 g
- Serving Size 1 1 Serving (411g)
- Sodium 693.309083335351 mg
- Sugar 20.5765987524796 g
- Trans Fat 0.17114958335293 g
- Calories 229 calories
Step-by-step
- In a large pot, heat the olive oil over medium heat
- Add the diced onion and cook for 2 minutes.
- Stir in the minced garlic and curry powder and cook for 30 more seconds.
- Add the tomatoes and bay leaf and cook for another minute.
- Add the lentils and salt and cook for 8 more minutes.
- Turn the heat to high and add all the vegetable broth and water.
- Bring to a boil and then reduce heat to low and let simmer for about 30-35 minutes, until the lentils become soft.
- Remove the bay leaf.
- Using an immersion blender, blend part of the soup so the broth thickens, but leave the soup chunky. If you don' t have an immersion blender, take 3 cups of soup out and blend it, then add it back in.
- Serve immediately or store in the fridge for up to 5 days.
Curry powder does the heaviest structural lifting in this dish. Dried spices contain fat-soluble aromatic compounds. Exposing these volatile compounds to olive oil over direct heat for 30 seconds releases their flavor molecules into the cooking fat far better than hydrating them in liquid alone. Raw alliums and dried spices require thermal energy to break down harsh sulfur compounds and raw tannins. This initial direct sauté transforms a sharp edge into a rounded background hum.
Using canned tomatoes introduces a distinct chemical profile compared to fresh fruit. Commercial canning involves thermal processing that breaks down pectin walls entirely, releasing natural glutamates and lowering internal pH. This acidity prevents green lentils from softening prematurely during the initial sauté phase, as low pH reinforces plant cell wall integrity. Without that acid barrier, legumes cooked alongside salt would rupture and turn mealy before absorbing proper moisture.
Evaluating doneness requires physical observation rather than digital tools. Test a single legume against the roof of your mouth; it should yield to gentle pressure with a creamy interior and no chalky center. Simmering usually requires 30 to 35 minutes at a low bubble. Blend approximately three cups of the mixture using an immersion blender to emulsify starches into the broth, creating body without adding dairy. Store leftovers safely in a sealed container for up to 5 days.
