Green Lentil Soup with Walnut Coriander Garlic Crunch

This dish mimics some of my most favourite Middle Eastern herbs and spices delivered in an all plant based hearty meal. Loaded with plant based protein, healthy fats, fibre, leafy green fresh herbs, and coloured cellular carbs, phytonutrients, vitamins, and minerals – it’s definitely a #5tothrive soup to thrive on! We love the texture and aromatic flavours of this soup. In fact, when friends come over we often start with this as an entree (appetiser), or first course, as it’s always a crowd pleasure, especially with the topping. It’s a warm inviting way to start a 4 or 5 course dinner party. We usually make a big batch of this soup ahead of time and freeze it for when I don’t feel like cooking and need something quick. If I feel like a bowl at home, I simply defrost in a pot on the stove and skip making the fancy topping. Instead, I will top with fresh shopped coriander (cilantro) and sprinkle on some raw chopped almonds, or pumpkin seeds, or whatever I have on hand!

Green Lentil Soup with Walnut Coriander Garlic Crunch mise en place/ food prep

It’s really important that you pre-soak your green lentils. Not only will it help them to cook faster, more importantly it releases anti-nutrient phytates, lectins and enzyme inhibitors contained in the lentils that prevent us from absorbing nutrients properly. Green Lentils need to be soaked for approx, 7-8+ hours, or overnight (easiest) in filtered water. The filtered water needs to be 3 x the weight of the lentils. I always make sure I add in 1 Tablespoon of Apple Cider Vinegar to the water to also help the lentils become more digestible, and to prevent bloating and gas. Next day, be sure to drain the old water, and then rinse several times with fresh water, and drain well before using in this recipe.

Green Lentil Soup with Walnut Coriander Garlic Crunch

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Recipe by Priscilla Soligo Course: Mains, Soups
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 1.9kg 8 Cups Vegetable Broth

  • 350g 2 Large White Onion, minced

  • 280g 1½ Cups Green Lentils, soaked 8 hours, or overnight in filtered water. Water needs to be 3 x weight of the lentils. Add 1 Tbsp Apple Cider Vinegar to the water. Next day, drain water. Rinse several times, and drain well.

  • 210g 2 Medium Carrots, minced

  • 30g 2 Tbsps Olive Oil

  • 20g 3 Cloves Fresh Garlic, minced

  • 15g 1 Tbsp  Lemon Juice

  • 6g 3 tsp Ground Cumin

  • 2g 1 tsp Ground Coriander 

  • 1g ½ tsp Ground Cinnamon

  • 5g 1 tsp Unrefined Salt 

  • Cracked Black Pepper to taste

  • Optional Walnut Cilantro Topping
  • 55g ¼ Cup Olive Oil

  • 50g ⅓ Cup Walnuts, roughly chopped

  • 21g ⅓ Cup Fresh Coriander (Cilantro) Leaves and Stems, chopped

  • 10g 2 Fresh Garlic Cloves, minced

  • 5g 1 tsp Lemon Zest (from 1 lemon)

Directions

  • On the stove, on medium-high heat, in a large pot, heat up the oil. Add in the onion, and cook for 3-5 minutes until softened with the lid on.

  • Add in the garlic, and carrot. Stir for another 2 minutes. Add in the spices, and stir for another minute.
  • Add in the soaked and rinsed green lentils. Add in the broth to cover the lentils and bring to a boil.
  • Reduce to low-medium heat and simmer while stirring occasionally, until the lentils are tender. Approximately 30-40 minutes.
  • Remove the pot from the stove and stir through salt, pepper and lemon juice.
  • To make the Walnut Coriander Garlic Crunch
  • On the stove, on a low-medium heat, in a small pan, heat up the oil. Add in the walnuts and garlic. Stir until walnuts are toasted and garlic is fragrant, about 2 minutes. Stir in cilantro and lemon zest. Remove from the heat.
  • To serve: Ladle the green lentil soup into a bowl and top in the centre of the soup with the walnut coriander garlic crunch.

Notes

  • Storage: Green lentil soup stores well in an airtight sealed glass container in the fridge for up to two weeks. Keep the topping separate in a container for two weeks in the fridge. Freeze the soup for up to two months.

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