PREPARATION
- 1
Wash the red lentils thoroughly under running water.
- 2
Cut the zucchini into very small cubes.
- 3
Peel the onion and slice it.
- 4
Peel and grate both the ginger and garlic.
- 5
Save 1/3 of the garlic for the dip.
Vegan Red Lentil Soup
40 min·75 ViewsTranslated
A warming and aromatic soup with red lentils and zucchini, refined with oriental spices. Perfect for cold days or as a light main course.
Allergens
Vegan
Vegetarian
Pescatarian
Halal
Lactose-Free
Gluten-Free
2,218kcal
4 Portions · 2,442 g
Protein
145 g
Carbohydrates
268 g
Fat
50 g
Fiber
56 g
- German Food Composition Database (BLS) – the German national nutrient database.
- Swiss Food Composition Database – for ingredients the BLS does not cover.
- AI matching – every ingredient is matched to the closest database entry.
All nutrition figures are average values calculated from the databases named above, not laboratory measurements. Variety, origin, cut, storage, preparation and the quantities actually used all cause deviations; automatically matched ingredients can add further inaccuracy. We accept no liability for the accuracy or completeness of these figures. They do not constitute medical or nutritional advice. The information on the packaging of the products you use takes precedence; in case of allergies, intolerances, illness, pregnancy or a special diet, consult a suitably qualified professional.
4
g
- Red Lentils500 grams
- Water1½ liters
- large white onion1
- large zucchini1
- Garlic5 cloves
- Ginger30 grams
- Turmeric1 teaspoon
- Cumin3 teaspoons
- Peanut oil3 tablespoons
- Coriander Powder2 teaspoons
- Chili Powder1 teaspoon
- Salt2 teaspoons
- Black Pepper1 dash
- Black seed oil1 tablespoon
- Soy yogurt200 grams
COOKING
- 6
Cook the washed lentils with water (1:3 ratio), a bit of salt, a teaspoon of cumin, and a teaspoon of turmeric in a pot for about 10 minutes over medium heat.
10 min - 7
While the lentils are simmering, heat the peanut oil in another pot over medium heat.
- 8
Add the finely sliced onion to the pan and sauté until translucent.
- 9
Add the grated garlic (4 cloves) and sauté for another minute until fragrant.
- 10
Add the diced zucchini to the pan and continue to sauté for 2-3 minutes.
3 min - 11
Add the grated ginger and mix well.
- 12
Stir in the remaining cumin, coriander powder, and chili powder (or hot paprika powder) and briefly sauté the spices until fragrant. Make sure they don't burn.
- 13
Add the cooked lentils and mix everything well.
- 14
Let the soup simmer gently for another 10 minutes until the lentils break down and the zucchini is soft. Stir occasionally.
10 min - 15
Season the soup with salt and pepper to taste. Add more water if needed, if you prefer a thinner consistency.
Vegan Dip & Serving
- 16
Stir the soy yogurt with the black cumin oil and the finely grated last garlic clove in a small bowl.
- 17
Serve the hot Red Lentil Soup with the vegan dip. Naan bread, rice, or chapati go wonderfully with it.
- 18
Enjoy this super delicious Red Lentil-Zucchini Soup. A simple dish full of flavor and warmth.
- 19
Enjoy your meal!!!
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