Maltese Lentil Soup

Ingredients

• 1 cup (200g) dried lentils 1 cup (200g) dried lentils
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 onion, diced 1 onion, diced
• 2 carrots, diced 2 carrots, diced
• 2 celery stalks, diced 2 celery stalks, diced
• 3 garlic cloves, minced 3 garlic cloves, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 bay leaf 1 bay leaf
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• 2 cups (470ml) water 2 cups (470ml) water
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 6g, 1g
• Carbohydrates (total, sugars): 38g, 6g
• Protein: 12g
• Fiber: 12g
• Salt: 1g

Preparation

1. 1.
   Rinse the lentils under cold water and set aside.
2. 2.
   In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté until the vegetables are softened, about 5 minutes.
3. 3.
   Add the minced garlic, ground cumin, ground coriander, and bay leaf to the pot. Stir well to coat the vegetables with the spices.
4. 4.
   Add the lentils, vegetable broth, and water to the pot. Bring to a boil, then reduce the heat to low and simmer for about 30-40 minutes, or until the lentils are tender.
5. 5.
   Season with salt and pepper to taste.
6. 6.
   Remove the bay leaf from the soup.
7. 7.
   Serve the Maltese Lentil Soup hot, garnished with fresh parsley.

Treat your ingredients with care...

• Lentils — Rinse the lentils thoroughly before cooking to remove any debris or impurities.
• Ground cumin and coriander — Toasting the spices in a dry pan for a minute before adding them to the soup will enhance their flavors.
• Fresh parsley — Chop the parsley just before serving to maintain its vibrant color and fresh taste.

Tips & Tricks

• For a thicker soup, blend a portion of the cooked lentils and vegetables before adding them back to the pot.
• Add a squeeze of lemon juice before serving to brighten the flavors.
• Customize the soup by adding other vegetables such as potatoes or zucchini.
• For a spicier kick, add a pinch of chili flakes or a dash of hot sauce.
• Leftovers can be stored in the refrigerator for up to 3 days or frozen for future enjoyment.

Serving advice

Serve the Maltese Lentil Soup in warm bowls, accompanied by crusty bread for dipping. Sprinkle some fresh parsley on top for a pop of color and freshness.

Presentation advice

To enhance the presentation, drizzle a swirl of olive oil on top of the soup and sprinkle some additional ground cumin or coriander. Serve with a side of warm bread and a sprig of fresh parsley.