Curried Red Lentil Soup

As a Canadian, when I think of the prairies, I think mainly of vast stretches of wheat and canola. I was surprised to find out that Canada produces a huge amount of lentils, mainly in Saskatchewan. Well, we’re producing them, but we’re not really eating that many of them. Canada is the largest exporter of lentils in the world, with over 75% of the several million tonne production being distributed throughout the globe – a billion dollar industry! Unfortunately, what little remains in the country is often used for biofuel and animal feed, with a small percentage actually going into our mouths.

It’s a shame, really. Lentils are a nutritional powerhouse loaded with fiber, iron, folate, protein and other vitamins and nutrients, while being extremely versatile, easy to cook and a pound is often cheaper than a head of lettuce. Not only are they the ultimate frugal food, but they’re one of the best foods that no one is eating, for whatever reason they’re not eating them. To quote Pulse Canada;

“Human beings need a balanced diet to stay healthy, including protein for growth and carbohydrates for energy. As population and wealth increases in developing countries, there is increasing demand for protein. With double or triple the protein content of other field crops, pulses are one of the few ways that the world can meet the protein needs of those extra human beings while leaving a minimum environmental footprint. Pulses are one of the most sustainable, low energy-input, low water-input, and low greenhouse gas emission sources of protein in the world.”

So, basically, if you eat lentils a couple of times a week, you’ll help solve global warming, cure world hunger, become healthier and save some money. Sounds good to me. Below is a simple recipe for a curried red lentil soup. Try my other recipe for Lentil Soup if curry doesn’t appeal to you. It’s important to eat lentils with other grains to make up a complete protein source, so serve these soups with a hearty chunk of bread.

Curried Red Lentil Soup

• 1 tablespoon ghee or vegetable oil
• 1 medium onion, chopped
• 2 medium carrots, peeled and chopped
• 3 cloves garlic, crushed
• 2 teaspoons Madras curry powder
• 1/2 teaspoon ground turmeric
• 1 bay leaf
• 1 cup red lentils
• 4 cups chicken stock
• 1/2 cup cilantro, minced
• salt and cayenne pepper to taste

1. In a large soup pot over medium heat, heat ghee with onion and a pinch of salt and sweat until soft and translucent.
2. Add the carrot, garlic, curry powder and turmeric and cook, stirring for one minute, until fragrant and all the pot’s contents are yellow.
3. Add the bay leaf, lentils and chicken stock and bring to a boil. Reduce heat and cook, covered, until lentils are very tender, about 20-25 minutes.
4. Remove from the heat, stir in the cilantro and let the soup cool for several minutes, uncovered, where it will thicken slightly. Season to taste with salt and cayenne pepper and serve with naan or garlic bread.

Red lentils contain less fiber than green or brown lentils, but are otherwise equally as nutritious. Red lentils will fall apart more in the soup, resulting in a consistency more like split peas than their more fibrous counterparts, which is how I prefer them for this soup.