Creamy Lentil Soup
Lentil is a very good vegan(non-heme) source of Iron, and it is a good source of vitamin B1.
Tip: pair vitamin C food source with non-heme iron to boost iron absorption. A squeeze of lemon in the soup will enhance the flavor and will help with iron absorption
I usually cook lentil soup in the instant pot, and it takes only 11 minutes (not counting the pressure-time). Red lentil is fast to cook, if you don’t have an instant pot, you can cook the soup on the stovetop. The cook time will be longer and you may need to use an immersion blender for a creamy consistency.
Yield: 6 servings
Equipment
Instant Pot. Link to my instant pot here
Ingredients
2 cups of dry red lentil
7 cups of water
1 small, chopped onion
Salt, and pepper to taste
1 big teaspoon of cumin powder
2 bay leaves
Dash of curry powder and turmeric powder (optional)
Chopped parsley (optional)
Avocado oil
Instruction
This step is optional, I skip it most of the time, but it gives the soup a very delicious taste:
In an instant pot, select the “Sautee “button and sauté the onion with avocado oil until the onion is translucent. Turn off the instant pot
In an instant pot, add all the ingredients (lentil, onion, water, and spices) except the parsley.
Secure the instant pot lid and set your instant pot on a “pressure cook” for 11 minutes.
Once the time is up, you can release the pressure manually (quick release) or wait for it to be released naturally.
Remove the lid and mix the soup. There is no need to blend the soup in an immersion blender.
Taste the soup before serving to make sure it doesn't need more salt or any adjustment. If the soup's consistency is thick, add more water, give the soup a good stir, and cook it for a few minutes.
Add the chopped parsley and serve it warm
Enjoy!
Check out the short video for the recipe here
Optional Toppings
Fried onion: Fried onion is a very delicious pair with lentil soup.
Cilantro: I love cilantro with lentil soup; I know not everyone loves raw cilantro. I usually keep it as an optional garnish