Thick and Creamy Lentil Soup with Lemon

• 份量: 6 servings
• 准备时间: 45 minutes
• 总时间: 1 hour

配料

1 tablespoon oil

1 cup chopped white or yellow onions

2 tablespoons tomato paste

1 teaspoon salt (I use coarse, kosher salt)

1/2 teaspoon black pepper (I use coarsely ground black pepper)

2 cloves garlic (finely minced (or 1/4 teaspoon garlic powder)

1 1/2 teaspoons ground cumin

1/4 teaspoon chili powder

6 cups low-sodium chicken or vegetable broth

2 cups red or brown lentils (rinsed and picked through (see note)

1 1/2 cups (about 255 to 340 g) small diced carrots

1/2 to 1 cup canned coconut milk (reduced fat or regular)

1 to 2 tablespoons fresh lemon juice

Chopped fresh cilantro (for garnish)

步骤

For the Instant Pot, using the Sauté function, heat the oil until shimmering. Add the onions and cook, stirring often, until they start to turn translucent, 2-3 minutes. Add the tomato paste, salt, pepper, garlic, cumin and chili powder. Cook for 1-2 minutes until the mixture is sizzling and fragrant.

Add the chicken broth, lentils, and carrots. Give the mixture a good stir. Secure the lid, making sure the valve is closed. Cook on high pressure for 12 minutes (I select Manual and then dial up or down to 12). The Instant Pot will start on it's own and beep when finished.

Let the Instant Pot naturally release pressure for 10 min and then quick release the rest of the pressure. If liquid bubbles and spurts through the valve, close the valve and wait a few minutes before trying again.

Stir in 1/2 cup of the coconut milk (adding more if you want extra creaminess), lemon juice, and additional salt and pepper to taste, if needed.

You can leave the soup chunky or you can puree in a blender (or use an immersion blender right in the pot) to desired consistency. The soup will thicken as it cools.

For the stovetop, in a large saucepan/pot, heat the oil over medium heat until shimmering. Add the onions and cook, stirring often, until they start to turn translucent, 2-3 minutes. Add the tomato paste, salt, pepper, garlic, cumin and chili powder. Cook for 1-2 minutes until the mixture is sizzling and fragrant.

Add the chicken broth, lentils, and carrots. Give the mixture a good stir. Bring the mixture to a gentle simmer, and cook for 30-40 minutes until the lentils are tender. Stir often to prevent sticking (and moderate heat if needed).

Stir in 1/2 cup of the coconut milk (adding more if you want extra creaminess), lemon juice, and additional salt and pepper to taste, if needed.

You can leave the soup chunky or you can puree in a blender (or use an immersion blender right in the pot) to desired consistency. The soup will thicken as it cools.

营养

• 卡路里: 349 kcal
• 总脂肪: 9 g
• 饱和脂肪: 5 g
• 钠: 533 mg
• 总碳水化合物: 47 g
• 膳食纤维: 20 g
• 总糖: 6 g
• 蛋白质: 22 g