Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- ½ red onion, chopped
- 4 cloves of garlic, minced
- 1 tsp fresh ginger, minced
- 4 cups of water
- 3 tbsp vegetable stock
- 1 cup of brown lentils
- 1 can of chickpeas
- 1 can of white kidney beans
- 1 can of diced tomatoes
- 2 tsp garam masala
- 5 cardamom pods
- ½ tsp black pepper
- 1 tsp cumin
- 1 tbsp olive oil
Directions
Dice up the onion, garlic and ginger. Get a large soup pot and put the tbsp of olive oil in. Heat it on medium and sauté the onions, garlic, ginger and ALL the spices, excepting the cardamom pods, together.
Don’t be afraid of the garam malasa, embrace using it.
Once everything is tender from being sauteed, mix the 3 tbsp vegetable stock into 4 cups of hot water. The stock in the containers like this do not take much to dissolve, thus why I use them instead of the cubes.
Pour the stock into the pot, deglazing the pan with it. Then add in the rest of the ingredients, the beans and lentils, after rinsing and draining the canned goods.
I did not soak the lentils, with all the spices this soup needs to simmer a couple of hours minimum which cooks the lentils perfectly.
You can also add the cardamom pods now. I don’t know if I have mentioned how much I love cardamom pods, they are easy to scoop out of stews and sauces when you are done and infuse such a fantastic smoky, fruity, Christmas spice flavor to the dish.
Did that make any sense to you? Because it did to me, but cardamom is such a hard flavor to describe.
Mix them all together and bring to a low boil, then turn your heat down on the burner and let it simmer for at least 2 hours. Stir it occasionally as with anything you cook on the stove.
Check your lentils for texture, and when you are happy with how they are, remove the cardamom pods, then remove ⅓ of the soup to puree.
OR do what I do, take your hand blender, stick it in the pot and blend one side of it.
By puréeing it you get this lovely thick base without any thickeners, a pure, lovely spice infused soup.
You don’t need anything else to go with thus, other than perhaps a delicious, crusty white piece of bread.
Category:Lentil Soup Recipes
Category:Vegetarian Soup Recipes
Category:Garlic Recipes
Category:Vegetable stock and broth Recipes
Category:Chickpea Recipes
Category:Cannellini bean Recipes
Category:Brown lentil Recipes
Category:Tomato Recipes