Warm up evenings with curried lentil soup

BY Betty Williams

With nighttime temperatures in the low 50s this week, I’m happy to announce the return of soup season in my house. Soup is one of those foods that seems to provide a sense of well-being and warmth, both figuratively and literally.

I read an interesting study, conducted by Shira Gabriel, an associate professor of psychology at State University of New York, Buffalo. The study looked at the role of comfort food and its social aspect.

Professor Gabriel commented, “If you’re a small child and you get fed certain foods by your primary caregivers, then those foods begin to be associated with the feeling of being taken care of. And then when you get older, the food itself is enough to trigger that sense of belonging.”

Although I don’t remember my mom serving a lot of soups when I was growing up, soup certainly provides all the homey feels. One lunchtime combo I did grow up with is a steaming bowl of tomato soup and a gooey grilled cheese sandwich cut in half on the diagonal.

This timeless comforting combo is one that Lay’s Chips seems to be banking on. Lay’s is introducing a new flavor this month: Grilled Cheese and Tomato Soup. It is a limited-edition flavor and I am tempted to buy a bag just to see what it’s like. Apparently, Lay’s knows that certain foods and flavors promise solace.

While I certainly enjoy tomato soup, either homemade or from a can, I find it fun to plan to make a variety of soups as we head into sweater weather. Some sort of soup is now a staple on my weekly menu plan. I like soups that pack some nutritional punch, so ones that include protein, fiber, and veggies are at the top of my list.

Lentils are a good add-in to soup. They are inexpensive and nutritious, having the second-highest protein-to-calorie ratio of any legume, after soybeans. A half-cup serving of lentils has 9 grams of protein and 8 grams of fiber.

This week’s recipe is from the cookbook SIMPLE by Yotam Ottolenghi, the UK-based chef, restauranteur, and cookbook author. It is a hearty, tummy-warming soup that satisfies any omnivore, but it also happens to be appropriate for vegan friends.

Its inclusion of lentils provides protein, fiber, and good carbs while the curry powder and ginger brighten the flavor and add some zing.

Coconut milk gives the soup a creamy consistency that provides the comforting digestive consolation that we all crave.

Curried Lentil, Tomato, and Coconut Soup

Photo by Betty Williams

Ingredients

2 Tbsp. coconut oil

1 onion, finely chopped

1 Tbsp. medium curry powder

1/4 tsp. crushed red pepper flakes

2 garlic cloves, crushed

1/4 cup peeled, minced fresh

ginger (about 2 inch piece)

3/4 cup dried red lentils, rinsed and drained

1 can (14 oz.) diced tomatoes

1 1/4 cups cilantro stems roughly chopped

1/4 cup cilantro leaves for garnish

2 1/2 cups water

Salt and black pepper

1 can (13.5 oz) coconut milk

Directions

Melt the coconut oil over medium-high heat in a medium saucepan. Add the chopped onion and saute for 5 to 8 minutes until soft and starting to caramelize. Next add curry powder, red pepper flakes, garlic and ginger. Saute for 2 minutes, stirring frequently. Add the lentils, tomatoes, cilantro stems and water. Season with 1 tsp. salt and a few grinds of black pepper. Stir to combine all ingredients.

Gently whisk the coconut milk to incorporate the liquid and solid bits until it is smooth. Pour off 1/4 cup into a small bowl and set aside for garnishing the soup later. Add the remaining coconut milk to the soup. Bring soup to a boil, then decrease heat and allow soup to simmer gently for 25 minutes, or until lentils are soft but not mushy. If the soup is too thick, you can add a few tablespoons of water. To serve, ladle soup into bowls, drizzle with reserved coconut milk and top with cilantro leaves.