Spicy Red Lentil and Swede Soup Recipe

Warm up with a comforting bowl of Spicy Red Lentil and Swede Soup, a perfect dish for chilly days. This hearty, wholesome, and flavorful soup is packed with plant-based goodness, making it a great choice for vegetarians and vegans alike. Combining the earthy sweetness of swede (also known as rutabaga) with the protein-rich red lentils, this soup is a nutrient-dense option that will keep you feeling full and satisfied. Infused with aromatic spices like cumin, coriander, and paprika, this recipe is a celebration of simple ingredients transformed into a delicious meal.

Whether you’re looking for a quick lunch, a light dinner, or a starter for a festive meal, this soup ticks all the boxes. It’s easy to prepare, budget-friendly, and can be made in advance for those busy days when you need something nourishing in a hurry.

Recipe Details

• Cuisine: Indian-inspired, Vegetarian
• Course: Main, Appetizer, Soup
• Servings: 4
• Calories: Approximately 210 kcal per serving
• Prep Time: 15 minutes
• Active Cooking Time: 30 minutes
• Resting Time: 5 minutes
• Total Time: 50 minutes

Nutrition (Per Serving)

• Calories: 210 kcal
• Protein: 9 g
• Carbohydrates: 35 g
• Dietary Fiber: 12 g
• Fat: 3 g
• Sodium: 450 mg
• Vitamin A: 20% DV
• Vitamin C: 30% DV
• Iron: 15% DV
• Calcium: 6% DV

Ingredients

Main Ingredients:

• 1 cup (200 g) red lentils, rinsed
• 1 medium swede (about 300 g), peeled and diced
• 1 medium onion, finely chopped
• 2 medium carrots, peeled and diced
• 3 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 can (400 g) diced tomatoes
• 4 cups (1 liter) vegetable stock
• 1 cup (240 ml) water (optional, for adjusting consistency)

Spices:

• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon smoked paprika
• ½ teaspoon turmeric powder
• ¼ teaspoon cayenne pepper (adjust to taste)
• ½ teaspoon ground black pepper
• 1 teaspoon salt (or to taste)

Garnish:

• 2 tablespoons fresh coriander leaves, chopped
• 1 tablespoon fresh lemon juice
• 2 teaspoons olive oil (optional, for drizzling)

Equipment

• Large soup pot or Dutch oven
• Wooden spoon
• Ladle
• Immersion blender (optional for a smoother consistency)
• Cutting board
• Sharp knife
• Measuring cups and spoons

Instructions

Step 1: Prepare the Ingredients

1. Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
2. Peel and dice the swede and carrots into small, even-sized pieces.
3. Finely chop the onion, mince the garlic, and grate the ginger.

Step 2: Sauté the Base

1. Heat 1 teaspoon of olive oil in a large soup pot over medium heat.
2. Add the chopped onion and sauté for 2-3 minutes until softened and translucent.
3. Stir in the garlic and ginger, cooking for another minute until fragrant.
4. Add the ground cumin, coriander, smoked paprika, turmeric, and cayenne pepper. Toast the spices for 30 seconds to release their aromas.

Step 3: Add Vegetables and Lentils

1. Add the diced swede and carrots to the pot, stirring to coat them in the spice mixture.
2. Pour in the rinsed red lentils and mix well.

Step 4: Simmer the Soup

1. Add the canned diced tomatoes and vegetable stock to the pot. Stir to combine.
2. Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot with a lid.
3. Let the soup simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the vegetables are soft.

Step 5: Blend (Optional)

1. For a smooth consistency, use an immersion blender to blend the soup directly in the pot. Alternatively, transfer batches to a countertop blender and blend until smooth.
2. If you prefer a chunkier texture, skip the blending step.

Step 6: Adjust Seasoning

1. Taste the soup and adjust the seasoning as needed with additional salt, pepper, or cayenne for heat.
2. Add a splash of water if the soup is too thick for your liking.

Step 7: Garnish and Serve

1. Stir in fresh lemon juice to brighten the flavors.
2. Ladle the soup into bowls and garnish with chopped coriander leaves and a drizzle of olive oil, if desired.

Tips for Success

1. Soak Lentils (Optional): Soaking red lentils for 10-15 minutes can reduce cooking time and improve digestibility.
2. Swede Substitutes: If you can’t find swede, try using turnips, parsnips, or sweet potatoes for a similar flavor profile.
3. Make it Creamy: Add a splash of coconut milk at the end for a creamy texture.
4. Spice Levels: Adjust the cayenne pepper to your preferred heat level or omit it for a milder soup.

Storage and Reheating

• Storage: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 4 days.
• Freezing: This soup freezes well for up to 3 months. Defrost overnight in the refrigerator before reheating.
• Reheating: Warm the soup over medium heat on the stovetop or in the microwave, adding a splash of water if it’s too thick.

Conclusion

This Spicy Red Lentil and Swede Soup is the epitome of comfort food, offering bold flavors and wholesome ingredients in every spoonful. Perfect for meal prepping or serving at a cozy dinner, it’s a versatile recipe that’s easy to adapt to your taste preferences. Try this delicious, pure vegetarian soup today and enjoy the warmth and nourishment it brings to your table!