Tibetan Lentil Soup

Ingredients

While the original Maltese Soppa tal-armla is a vegetable soup made with local ingredients like pumpkin, carrots, and peas, the Tibetan Lentil Soup focuses on lentils as the main ingredient. The spices used in the Tibetan version, such as cumin, turmeric, and ginger, give it a distinct flavor profile. Additionally, the Tibetan Lentil Soup is thicker in consistency compared to the original Maltese soup. We alse have the original recipe for Soppa tal-armla, so you can check it out.

• 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 celery stalks, diced 2 celery stalks, diced
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground turmeric 1 teaspoon ground turmeric
• 1 teaspoon grated fresh ginger 1 teaspoon grated fresh ginger
• 1 tablespoon vegetable oil 1 tablespoon vegetable oil
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 4g, 0.5g
• Carbohydrates (total, sugars): 40g, 6g
• Protein: 15g
• Fiber: 10g
• Salt: 1g

Preparation

1. 1.
   Rinse the red lentils under cold water until the water runs clear.
2. 2.
   In a large pot, heat the vegetable oil over medium heat. Add the chopped onion, carrots, celery, and minced garlic. Sauté until the vegetables are tender.
3. 3.
   Add the ground cumin, ground turmeric, and grated ginger to the pot. Stir well to coat the vegetables with the spices.
4. 4.
   Add the rinsed red lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to low and simmer for about 20-25 minutes, or until the lentils are tender and the soup has thickened.
5. 5.
   Season with salt and pepper to taste.
6. 6.
   Serve the Tibetan Lentil Soup hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Lentils — Rinse the lentils thoroughly before cooking to remove any debris or impurities.
• Ginger — Use fresh ginger for the best flavor. Grate it finely to ensure it blends well into the soup.

Tips & Tricks

• For a spicier kick, add a pinch of chili flakes or a dash of hot sauce.
• Serve the soup with a squeeze of fresh lemon juice for a tangy twist.
• Customize the soup by adding other vegetables like potatoes or bell peppers.
• For a creamier texture, blend a portion of the soup using an immersion blender before serving.
• Leftovers can be stored in the refrigerator for up to 3 days.

Serving advice

Serve the Tibetan Lentil Soup as a main course with crusty bread or steamed rice on the side. It can also be enjoyed as a starter or a light lunch.

Presentation advice

Garnish the soup with a sprig of fresh cilantro and a drizzle of olive oil for an appetizing presentation. Serve it in individual bowls or a large soup tureen to showcase its vibrant colors.