By: Chef Laura Bonicelli
The depth in the flavor and sweetness of the broth comes from roasting the vegetables. If you aren’t a lentil fan, you can omit them or substitute cooked white beans or chickpeas.
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about lentils
What exactly is a lentil? The lentil is an edible legume. It is known for its lens-shaped seeds that grow in pods, usually with two seeds in each pod. Many cultures believe they bring prosperity due to their coin-like shape. In Italian tradition, it’s typical to cook lentils on New Year’s Eve to bring good fortune in the new year. We honor that tradition by cooking lentils like risotto every year just before midnight.
From a nutritional standpoint, Lentils are an excellent source of B vitamins, iron, magnesium, potassium, and zinc. They’re also a great source of plant-based protein, making them a good meat substitute. They are often overlooked in America, too bad because they make a perfect addition to soups, pilafs, side dishes, and salads.
putting Roasted Vegetable Lentil Soup together
I use delicate red lentils in the Roasted Vegetable Lentil Soup recipe. They cook very quickly; I love their texture. You can, however, easily substitute any other type of lentil, but know that you’ll need to adjust the cooking time. Other lentils can take up to 40 minutes to cook.
Roasting the vegetables gives brings out their sugars. That is the key to the Roasted Vegetable Lentil Soup. The tomatoes blend into the stock creating a beautiful rich base for the soup. The spaghetti squash helps to thicken the base while adding a noodle-like presence.
Roasted Vegetable Lentil Soup is one cornerstone soups in menus for the “Mindful Mediterranean” program in the cooking club. It’s perfect to have on hand for several healthful lunches throughout the week.
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Loving the lentils? Try these recipes:
Indian Lentil Rice Pilaf with Cilantro
Step by Step Instructions
Roasted Vegetable Lentil Soup
Ingredients
- canola cooking spray
- 1/2 head cauliflower -- cut into small florets
- 2 cups cherry tomato
- 1 small spaghetti squash -- cut in half crosswise; remove seeds using only 1/2 - reserve other half for other use
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- 6 cups chicken or vegetable stock
- 3/4 cup red lentils
- 1 teaspoon minced thyme leaves -- or lemon thyme
- 2 bay leaves
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- 1 1/2 teaspoons Kosher salt
- 1 teaspoon freshly ground black pepper
Instructions
- preheat oven to 400 F.
- Line a baking sheet with parchment paper or foil and spray with cooking spray.
- Put cauliflower, tomatoes, and squash cut-side down on the baking sheet. Roll the tomatoes to coat with oil and lightly spray the cauliflower with cooking spray.
- Bake for 40 minutes, stirring the tomatoes and cauliflower occasionally until the squash is soft and the vegetables start to char.
- While the vegetables are roasting, heat the stock to a boil, stir in the lentils, thyme, and bay leaves. After the stock boils again, reduce to a simmer, cover, and simmer until the lentils are al-dente, about 5 minutes. Cut the heat and wait for the vegetables.
- Remove the vegetables from the oven; stir the cauliflower and tomatoes into the stock. Cool the squash until cool enough to handle and, using a fork, scrape 1/2 of the squash into the soup. Stir in the salt and pepper. Taste and adjust seasonings. Heat the soup just to a boil. Remove the bay leaves, and serve.
Nutrition
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