Delicious Vegetarian Lentil Soup

Very delicious vegetarian lentil soup

Lentils..

Lens-shaped and mini sized legumes that are inexpensive, highly nutritious and often overlooked by many of us. Although it is a staple food in Indian cuisine and used worldwide in many dishes.

Lentils are incredibly versatile with at least 12 varieties to choose from, as result it varied in taste, texture and color.

In Morocco, we cook it as a soup, a side dish salad with bell peppers, onions and parsley, or simply with rice that accompany fish or chicken

I find green lentils flavorful, large and slightly flat compare to other varieties.

How good lentil is?

Let’s start by saying that lentils are:

  • An excellent nutrient dense food that are loaded with magnesium, calcium, potassium, zinc, phosphorus, and with the essential amino acid lysine
  • A great source of iron, only one cup of cooked lentils provides  6.5 milligrams of iron which represents the third of our daily need
  • A good source of folic acid that supports healthy hair growth, and lowers the risk of heart disease and stroke
  • Rich in protein, one cup of cooked lentils contains 18 grams of plant-based protein
  • Full of Polyphenols that linked to cardiovascular health and diabetes prevention
  • As result of prebiotic that supports friendly flora in our gut
  • High in fiber that supports our digestive system

Lentil Soup in instant pot

If you have fallen in love with your instant pot as much as i have, i suggest to you to make this recipe in the instant pot in no time.

Lentil soup is healthy, super filling and warming. Each bite instantly transports me to a place of warmth, comfort and deliciousness. I first discovered the beauty of instant pot is pretty comparable to the time you’d need on the stove.

I find that the texture of the instant pot lentils is superior for sure. I love the fact that i don’t need to check or stir the lentils the entire time the soup is cooking.

In this recipe i used french green lentils and you don’t need to soak them overnight or for few hours like other beans before adding them to your pot.

The best way to cook a healthy lentil soup in no time is to add hot water to one cup or two of lentils (depends on your preference and family size).

Instant pot lentil soup is so simple, hearty, gluten free, vegan and freezer friendly. Its satisfying, hearty texture and familiar yet vibrant color and flavor will wrap you up with every bite.

What you need

  • 1.5 cup of french green lentils
  • 1 onion
  • 1 medium carrot
  • 1 medium potato
  • 1 medium zucchini
  • 1 small turnip root
  • 1 Tbsp. of cilantro
  • 2 tomatoes
  • 2 Tbsp. of parsley
  • 3 garlic cloves
  • 1 Tbsp. of tomato paste
  • 1/4 cup of olive oil
  • 2 Tbsp. avocado oil
  • 1/2 Tsp. turmeric
  • 1/2 Tsp. black pepper
  • 1 Tsp. paprika
  • 1/4 Tsp. of cayenne pepper
  • 1/2 Tsp. ginger powder
  • Water or vegetable brothfor cooking enough to cover the lentils

Let’s get to the steps of making this soul-soothing and nourishing lentil soup:

Step 1

Transfer the lentils to a bowl and add hot water to soak for 20 to 30 minutes.

Step 2

Peel off the skin of carrot, potato, tomato and turnip roots and cut them any size of your preference to add to food processor. Add garlic, zucchini, cilantro and parsley and chop all very fine.

Step 3

Slice the onions and set them aside.

Step 4

Drain the lentils and transfer them to your instant pot. Add the sliced onions and the vegetables mix, the avocado oil and spices.

Step 5

Turn on your instant pot and set in saute low for 15 minutes. I really like to simmer and saute the lentils with vegetables before cooking it. I found that food tastes better that way.

Step 6

Continue stirring from time to time to prevent bottom stickeness. Once the saute cycle is over add two cups of vegetable broth or water and set your instant pot to pressure cooker beans (usually is 10 minutes high).

Step 7

Release the pressure and wait until the pressure sound is clear and open your instant pot then add the olive oil and stir it.

Serve and enjoy warm with bread, crackers or by itself.

Storage

Place left over soup in an airtight storage container in the refrigerator for up to five days

Freezer

Store soup in an airtight freezer safe storage container for up to three months. Let thaw overnight in the refrigerator before reheating.

 

 

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