Spicy Tomato and Lentil Soup with Cumin and Coriander
Embrace the vibrant flavors of the Mediterranean with this Spicy Tomato and Lentil Soup with Cumin and Coriander. This recipe is not just a feast for your taste buds but also a nourishing choice for those seeking a comforting and healthful meal. Whether you’re looking for a warming dinner option or a hearty lunch, this soup is sure to satisfy your cravings with its rich blend of spices and hearty lentils.
With its simple preparation and robust ingredients, this soup is a testament to the Mediterranean’s love for dishes that are both delicious and good for you. So, let’s embark on a culinary journey that promises to bring the essence of Mediterranean cuisine right into your kitchen.
Recipe Details and Background
This Spicy Tomato and Lentil Soup draws inspiration from the traditional flavors found across the Mediterranean region, where spices like cumin and coriander are staples in many kitchens. These spices are particularly prominent in the cuisines of North African countries like Morocco and Tunisia, where they are used to add depth and warmth to a variety of dishes.
The combination of tomatoes and lentils is a classic pairing that can be found in various forms throughout the Mediterranean. In this recipe, we’ve taken a page from the Moroccan culinary playbook, using spices to elevate the humble lentil to new heights. The result is a soup that is hearty, flavorful, and deeply satisfying.
While this soup is not tied to a specific ‘named’ recipe, it embodies the spirit of Mediterranean cooking by focusing on fresh, high-quality ingredients and bold, aromatic spices. The use of red lentils, in particular, is a nod to their popularity in Middle Eastern and Mediterranean dishes, where they are often used to create thick, protein-rich soups and stews.
The addition of chili flakes introduces a gentle heat, which can be adjusted to suit your palate. This element of spice is not uncommon in Mediterranean cooking, though it is typically used with a lighter hand to complement rather than overpower the other flavors in the dish.
Overall, this soup is a celebration of the simple yet sophisticated flavors that define Mediterranean cuisine. It’s a dish that is both rooted in tradition and adaptable to the modern kitchen, making it a perfect fit for today’s health-conscious and flavor-seeking home cooks.
The Method: Cooking Tips and Techniques
When crafting this Spicy Tomato and Lentil Soup, the method is as important as the ingredients themselves. Here are some detailed steps and chef’s tips to ensure your soup turns out perfectly:
Rinsing the Lentils: Begin by thoroughly rinsing your red lentils under cold water. This not only removes any debris but also reduces the natural saponins that can cause a bitter taste. Make sure the water runs clear before you set them aside.
Sautéing the Base: The foundation of any great soup is a flavorful base. Sauté your onions and carrots until they are just softened, as this will bring out their natural sweetness and provide a depth of flavor that raw vegetables simply cannot offer. Be careful not to brown them too much, as this can introduce a burnt flavor.
Releasing Spice Aromas: When it’s time to add your cumin, coriander, and chili flakes, do so directly into the center of the pot where they can make contact with the hot surface. This technique, known as “blooming,” helps to release the essential oils in the spices, maximizing their flavor before being combined with the liquid ingredients.
Simmering to Perfection: Once all your ingredients are in the pot, bring the mixture to a boil before reducing the heat to a simmer. A gentle simmer is crucial for cooking the lentils through without breaking them down too much. This also allows the flavors to meld together harmoniously.
Adjusting Consistency: After the lentils are tender, add the tomato paste to thicken the soup and intensify the tomato flavor. If you prefer a smoother texture, you can use an immersion blender to puree the soup to your liking. Remember to adjust the seasoning after blending, as the flavors can change slightly.
Garnishing: The finishing touch of fresh coriander adds a burst of color and a fresh, herbaceous note that complements the warm spices. Pairing the soup with a squeeze of lemon juice at serving time brightens the dish and cuts through the richness with a touch of acidity.
Variations
Moroccan Harira Twist: To give this soup a Moroccan Harira feel, add in some chickpeas and a bit of cinnamon. Harira is traditionally served to break the fast during Ramadan, and this variation would be a respectful nod to that beloved soup.
Greens-Infused Version: For an extra nutritional punch, stir in some chopped spinach or kale during the last few minutes of cooking. The greens will wilt into the soup, adding color, texture, and valuable nutrients.
Seafood Addition: In coastal regions like the South of France or the Greek islands, seafood is a staple. Try adding some shrimp or white fish to the soup in the last 10 minutes of cooking for a Mediterranean seaside variation.
Substitutions
For the Lentils: If red lentils are not available, you can substitute them with brown or green lentils. Keep in mind that these varieties may take longer to cook and could alter the final texture of your soup.
Tomato Alternatives: If you don’t have canned crushed tomatoes, fresh ripe tomatoes can be diced and used instead. Alternatively, passata or tomato sauce can work in a pinch, though you may need to adjust the seasoning accordingly.
Herb Swaps: While coriander is a key flavor in this recipe, you could substitute it with flat-leaf parsley or even mint for a different but still authentically Mediterranean flavor profile.
Frequently Asked Questions
Can I make this soup in a slow cooker? Yes, you can adapt this recipe for a slow cooker. Simply add all ingredients except for the tomato paste and fresh coriander, and cook on low for 6-8 hours or on high for 3-4 hours. Stir in the tomato paste during the last half-hour of cooking and garnish with coriander before serving.
Is this soup suitable for freezing? Absolutely! This soup freezes well. Cool it completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months.
How can I make this soup creamier? For a creamier texture, you can add a splash of coconut milk or cream towards the end of cooking. Just be sure to adjust the seasoning if you do.
What can I serve with this soup? This soup pairs wonderfully with crusty bread or a side of couscous. For a lighter option, a simple green salad dressed with lemon and olive oil makes a refreshing accompaniment.
Can I make this soup less spicy? Yes, you can easily adjust the heat level by reducing or omitting the chili flakes. The soup will still have plenty of flavors from the cumin and coriander.
Spicy Tomato and Lentil Soup with Cumin and Coriander
Equipment
- Large pot
- Knife
- Cutting board
- Measuring cups and spoons
Ingredients
- 1 cup dried red lentils (200g / 7oz)
- 2 tbsp olive oil (30ml)
- 1 large onion, finely chopped (150g / 5.3oz)
- 2 carrots, peeled and diced (100g / 3.5oz)
- 3 cloves garlic, minced
- 1 tsp ground cumin (2g)
- 1 tsp ground coriander (2g)
- 1/2 tsp chili flakes (1g) (adjust to taste)
- 1 can crushed tomatoes (14 oz / 400g)
- 4 cups vegetable broth (950ml)
- 1 tsp salt (5g), or to taste
- 1/2 tsp black pepper (1g)
- 1 tbsp tomato paste (15g)
- Fresh coriander (cilantro) for garnish
- Lemon wedges for serving
Instructions
- Rinse the red lentils thoroughly under cold running water and set aside.
- Heat the olive oil in a large pot over medium heat. Add the chopped onions and carrots, sautéing until the onions are translucent and the carrots begin to soften, about 5 minutes.
- Stir in the minced garlic, ground cumin, ground coriander, and chili flakes. Cook for another 2 minutes, allowing the spices to release their flavors.
- Pour in the crushed tomatoes, vegetable broth, and add the rinsed lentils. Increase the heat to bring the mixture to a boil.
- Once boiling, reduce the heat to low and let the soup simmer uncovered for about 30 minutes, or until the lentils are fully cooked and tender.
- Add the tomato paste, salt, and pepper, stirring well to combine. Simmer for an additional 10 minutes, adjusting the seasoning if necessary.
- Serve the soup hot, garnished with fresh coriander and accompanied by a wedge of lemon for squeezing.
Notes
