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Red Lentil Vegetable Soup with Fried Scallions

October 27, 2016 By Chef Michelle Hauser MD Leave a Comment

Red Lentil and Vegetable Soup with Fried Scallions

This soup will brighten up any fall or winter table. It is a great, inexpensive and filling soup that reheats well. I make a large batch and store whatever I won’t eat within a weeks’ time in 2 cup containers in the freezer. This makes it easy to grab-and-go for lunch or reheat for a quick weeknight meal. It is delicious served over brown rice or with whole grain bread, crackers or pita.

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Red Lentil and Vegetable Soup with Fried Scallions

Red Lentil Vegetable Soup
  • Author: Chef Michelle Hauser MD
  • Yield: 18 cups (9 bowls) 1x
Scale

Ingredients

  • 4 tablespoons olive oil*
  • 1 large, or 2 medium onions, ¼ to ½-inch dice
  • 2 stalks celery, ¼ to ½-inch dice
  • 4 medium carrots, ¼ to ½-inch dice
  • 1 cup diced sweet potato, potato, or winter squash
  • 1 cup ¼ to ½-inch diced summer squash or zucchini
  • 6 tablespoons finely minced cilantro stems and roots
  • 1 teaspoon kosher or sea salt
  • 2 teaspoons ground turmeric
  • 1 teaspoon ground cumin
  • 28-ounces tomato sauce (low-sodium, if possible)
  • 2 cups red lentils
  • 2 small limes, juiced
  • Salt and freshly ground black pepper to taste
  • 8 scallions, sliced thinly on a bias

Instructions

  1. Heat 2 tablespoons of oil in a 6 to 8 quart stock pot over medium-high heat. Add onions, stirring occasionally. If onions begin to cook to quickly and stick or become deep brown in spots, turn heat down to medium.
  2. While onion is cooking, chop and add celery, carrots, sweet potato, summer squash and cilantro stems, 1 teaspoon salt, turmeric and cumin to the pot, continuing to stir occasionally. If the vegetables begin to brown or stick, cover with a lid. Cook for 5 min.
  3. Add tomato sauce, 8 cups of water and lentils. Bring to a boil and then reduce heat to medium-low and cover with a lid; soup should be simmering (lightly bubbling). Cook for 30 minutes. Stir frequently for the first 10 minutes or lentils will stick to the bottom of the pot.
  4. When the soup is nearly done, heat remaining 2 tablespoons of oil in a skillet over high heat. When oil just starts to smoke, add in scallions and stir-fry until the edges crisp and brown slightly. Remove scallions from pan and set aside for garnishing.
  5. Season soup to taste with lime juice, salt and pepper.
  6. Serve soup sprinkled with scallions. Stir remaining scallions into the soup when you’re putting the soup away after dinner.

Notes

*If you prefer crunchy scallions, heat enough oil to truly fry the scallions (about 1 cup) and cook the scallions in 2 batches. You can scoop the scallions out of the oil with a slotted spoon and drain on paper towels. Reserve the leftover oil for other uses; it is great for salad dressings, pastas, and drizzled over baked potatoes or roasted vegetables.

Nutritional Info (per serving): Calories 265, Total Fat 6.9g, Saturated Fat 1g, Cholesterol 0mg, Sodium 258mg, Total Carbohydrate 41.5g, Dietary Fiber 8.4g, Sugars 6.8g, Protein 12.7g, Vitamin A 43%, Vitamin C 45%, Calcium 7%, Iron 23%

Filed Under: California/New American, Dairy-free Recipes, Gluten-free Recipes, Soups & Stews, Vegan Recipes, Vegetarian Recipes Tagged With: carrots, celery, cilantro, cumin, green onions, limes, olive oil, onions, potato, red lentils, scallions, summer squash, sweet potato, tomato sauce, turmeric, winter squash, zucchini

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Chef Michelle Hauser, MD

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Michelle Hauser
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Gorgeous Buddha Bowls and Steel Cut Oats from toda Gorgeous Buddha Bowls and Steel Cut Oats from today’s Teaching Kitchen course for MD & PA students-photo by the talented @soulfoodsalon (who frequently joins the course as volunteer faculty-thank you!) @stanford.med @chefinmedicine #culinarymedicine
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