Lentil soup is a staple in many households in Kenya and other East African regions. In Kenya, it is popularly known as Kamande soup. This is because of the lentils’ flat shape. This hearty and flavorful soup is not only delicious but also packed with nutrients, making it an excellent choice for a healthy and satisfying dish. Whether you are looking for a quick and easy lunch or a comforting dinner, lentil soup is a sure bet.

What are lentils?

Lentils are small, round flat legumes that come in a variety of colors, including green, brown, red, and yellow. They are in the family of legumes like the beans, fresh peas and chickpeas. These small legumes are high in proteins compared to other legumes and are a good source of fiber. 

Health Benefits of Lentil Soup

Lentils are very rich in plant proteins and fiber compared to other legumes. Lentil soup is very flavorful if cooked well. It is also packed with nutrients. The fiber in lentils help with the digestive system. They also contain other minerals such as B vitamins, Iron, Magnesium, Potassium and Zinc. Lentils are low in sodium and saturated fat. This makes lentil soup one of the best dishes to include in our diet to nourish our bodies. Personally, I make the soup every week and serve it as soup or stew with boiled rice or chapati (flat bread). Lentil soup can also be served as a starter or as main dish with other vegetables. The soup is an excellent source of protein and fiber, making it a staple food for vegetarian and vegan enthusiasts. It is low in fat, gluten-free, and a good source of other important nutrients such as folate.

How to make Lentil Soup

Whether you’re looking for a simple lunch or a hearty dinner, Lentil Soup is a versatile and satisfying dish that is sure to please. However, the soup can really be bland if not cooked well. You therefore need to cook it well in order to enjoy eating the soup. One of the best ways of adding flavor to Lentils soup is by cooking with many fresh tomatoes or adding tomato paste. You can also add lemon juice, vinegar or soy sauce to enhance its flavor. This recipe will show you how you can incorporate spices into your lentil soup for a flavorful and delicious dish.

These ingredients will make a delicious and satisfying bowl of lentil soup that is sure to warm you up on a cold day:

Ingredients:

• 500g (1/2 kg) dry lentils. These are the main ingredients used in making the soup.
• Spices and herbs. Use desired spices and herbs to season your lentil soup. These may include thyme, paprika, black pepper, coriander, cumin, garlic, ginger. Try experimenting with different combinations of these spices to find the perfect flavor for you.
• Tomatoes and other vegetables. The soup may include various vegetables such as tomatoes, onions, carrots, and celery. These add flavor and texture to the soup.
• Broth or water. Use either broth or water to make the soup. Using broth will add more flavor to the soup, while water is a good option for a lighter and healthier soup. If you boil the lentils first before cooking them, use the broth to make the soup.
• Lemon juice or soy sauce. You can also use white vinegar to add flavor to the soup
• Salt to taste
• Cooking oil

Instructions:

Step one: Prepare the Lentils

Sort through the lentils to remove any dirt or debris then wash them using a colander.

Boil them on medium high heat for 40 minutes, until well cooked.

Step two: Fry the boiled lentils

In a large pot and over medium heat, heat the cooking oil, sauté the diced onions, garlic and the tomatoes until they are soft and fragrant.

Add Salt and spices then cook covered for about 2 minutes over low heat.

Add the boiled lentils, along with the broth or water stir to combine.

Bring the soup to a boil, then reduce the heat to low and let it simmer until the lentils have developed the flavor, this should take about 10 minutes.

Add lemon juice, white vinegar or soy sauce to add flavor to the soup.

Finish by seasoning with your favorite seasoning (I use Royco mchuzi mix). However, skip this step if not using.

Finish by garnishing with chopped parsley to enhance the flavor and the nutrients.

Use an immersion blender to puree the soup for a smoother texture, if you prefer.

Step three: serve

Using a serving spoon, ladle the soup into bowls and serve with bread, rice, or unleavened wholemeal bread (chapati)or on its own with a drizzle of olive oil, if desired.

Variations of Lentil Soup

There are many ways of making Lentil Soup. The variations depend on different tastes and dietary needs of each person. Here are some of the common variations that you will find:

1. Classic and simple lentil soup – recipe that is made using lentils, tomatoes, broth or water, and a few seasonings. This is a very common and traditional way of making this soup.
2. Spicy and hot Lentil Soup – recipe that incorporates chili peppers or hot sauce to add a kick of heat to the soup.
3. A plant-based lentil soup recipe – this variation of the soup uses vegetable broth instead of chicken or beef broth. This is popular for vegetarian or vegan diets.
4. You can include meat such as diced ham, bacon, or sausage, to add flavor and extra protein to the soup. This is especially if you are making the soup for young kids that need an extra boost of protein.
5. Another interesting variation of the soup is to use red lentils which break down and thicken the soup giving it a creamy texture.
6. Lentil potato soup – add potatoes to the ingredients to make a hearty version of the soup that is filling and comforting.

All these variations add a unique twist to the classic recipe thus giving different flavors and textures to the soup. Experiment with these variations to find the perfect soup that suit your tastes buds.

Tips for perfect Lentil soup

To ensure that your Lentil Soup turns out perfectly every time, here are some tips to keep in mind:

1. Get to know different types of lentils to choose the right ones and not to mix them. Lentils come in different varieties such as green, brown, red, and black. It’s important to choose the right type for your soup, as some lentils cook faster than others and can become mushy if overcooked. Green and brown lentils hold their shape well, while red and yellow lentils break down and thicken the soup.
2. Sauté the vegetables in oil first before adding them to the soup. This will enhance their flavor and help bring out their natural sweetness.
3. Add acidic ingredients such as lemon juice, vinegar, or tomatoes to help balance the flavors of the soup and bring out its depth.
4. If you prefer a smooth and creamy texture for your Lentil Soup, consider using an immersion blender to puree the soup directly in the pot. This will create a creamy texture that’s perfect for cold winter days.
5. Test the versatility by experimenting with different spices and herbs to find the perfect seasoning for your soup.

Follow these tips, to create a delicious and satisfying bowl of Lentil Soup that you will fall in love with.

Lentil soup

Whether you’re looking for a simple lunch or a hearty dinner, Lentil Soup is a versatile and satisfying dish that is sure to please.

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Prep Time: 10 minutes minutes

Cook Time: 50 minutes minutes

Total Time: 1 hour hour

Servings: 4 servings

Calories: 520.79kcal

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Ingredients 

1x2x3x

• ½ kg lentils picked and washed
• 4 tomatoes
• 1 onion large
• 6 clove garlic minced
• 1 piece ginger small, minced
• 1 tsp chilli flakes
• 1 tsp paprika powdered
• 1 tsp cumin seeds powdered
• 1 tsp coriander powdered
• ½ tsp turmeric powdered
• 2 tbsp lemon juice
• salt to taste
• vegetable oil
• parsley chopped

Instructions

Step 1: Prepare the lentils

• Sort through the lentils to remove any dirt or debris then wash them using a colander.
  
• Boil them on medium high heat for 40 minutes, until well cooked.
  

Step 2: Make the soup

• In a large pot and over medium heat, heat the cooking oil, sauté the diced onions, garlic and the tomatoes until they are soft and fragrant.
  
• Add Salt and spices then cook covered for about 2 minutes over low heat.
  
• Add the boiled lentils, along with the broth or water stir to combine.
  
• Bring the soup to a boil, then reduce the heat to low and let it simmer until the lentils have developed the flavor, this should take about 5 minutes.
• Add lemon juice, white vinegar or soy sauce to add flavor to the soup.
  
• Finish by seasoning with your favorite seasoning, skip this step if not using.
  
• Finish by garnishing with chopped parsley to enhance the flavor and the nutrients.
• Use an immersion blender to puree the soup for a smoother texture, if you prefer.

Step 3: Serve

• Using a serving spoon, ladle the soup into bowls and serve 
  

Nutrition

Calories: 520.79kcal

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