Afghan Lentil and Vegetable Soup

Ingredients

• 1 cup (200g) red lentils 1 cup (200g) red lentils
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• 1 onion, finely chopped 1 onion, finely chopped
• 2 carrots, diced 2 carrots, diced
• 2 potatoes, peeled and cubed 2 potatoes, peeled and cubed
• 1 bell pepper, diced 1 bell pepper, diced
• 2 tomatoes, chopped 2 tomatoes, chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1/2 teaspoon turmeric powder 1/2 teaspoon turmeric powder
• 1/2 teaspoon paprika 1/2 teaspoon paprika
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, chopped (for garnish) Fresh cilantro, chopped (for garnish)
• Yogurt (for serving) Yogurt (for serving)

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 2g, 0.3g
• Carbohydrates (total, sugars): 45g, 6g
• Protein: 15g
• Fiber: 12g
• Salt: 1.5g

Preparation

1. 1.
   Rinse the red lentils thoroughly and set aside.
2. 2.
   In a large pot, heat some oil over medium heat and sauté the chopped onion until translucent.
3. 3.
   Add the minced garlic, ground cumin, ground coriander, turmeric powder, and paprika to the pot. Stir well to combine the spices with the onion.
4. 4.
   Add the diced carrots, cubed potatoes, diced bell pepper, and chopped tomatoes to the pot. Cook for a few minutes until the vegetables start to soften.
5. 5.
   Pour in the vegetable broth and add the rinsed lentils. Stir everything together and bring the soup to a boil.
6. 6.
   Reduce the heat to low, cover the pot, and let the soup simmer for about 30 minutes or until the lentils and vegetables are tender.
7. 7.
   Season with salt and pepper to taste.
8. 8.
   Serve the Afghan Lentil and Vegetable Soup hot, garnished with fresh cilantro and a dollop of yogurt.

Treat your ingredients with care...

• Lentils — Rinse the lentils thoroughly before cooking to remove any impurities.
• Ground cumin — Toasting the cumin seeds before grinding them will enhance their flavor.
• Fresh cilantro — Add the chopped cilantro just before serving to preserve its vibrant color and fresh taste.

Tips & Tricks

• For a spicier version, add a pinch of cayenne pepper or chili flakes.
• Feel free to customize the vegetable selection based on personal preference or seasonal availability.
• Serve the soup with warm crusty bread for a complete meal.
• Leftovers can be stored in the refrigerator for up to 3 days or frozen for future enjoyment.
• Adjust the consistency of the soup by adding more vegetable broth if desired.

Serving advice

Serve the Afghan Lentil and Vegetable Soup in individual bowls, garnished with a dollop of yogurt and a sprinkle of fresh cilantro. Accompany it with warm bread for a satisfying and wholesome meal.

Presentation advice

To enhance the presentation, drizzle a swirl of olive oil on top of the soup just before serving. Serve it in colorful ceramic bowls to showcase the vibrant colors of the vegetables.