This flavorful vegan soup is a crowd-pleaser, and contains no added salt or oil.
- 5 cups water
- ½-1 onion, diced
- 1 ½ teaspoons grated ginger
- 1 teaspoon garlic powder
- ½ teaspoon cumin
- ½ teaspoon nutmeg
- ½ teaspoon cardamom seed powder
- ½ teaspoon ancho chili powder
- 1 cup red lentils
- 1 15-ounce can no-salt garbanzo beans
- 1 14.5-ounce can no-salt diced tomatoes
- 2 cups Yukon Gold potatoes, diced (2-3 medium potatoes)
- 2 cups fresh Lacinato/dinosaur kale, cut into ¼ inch strips
- 3 tablespoons ground, hulled sesame seeds
- ¼ cup fresh basil, chopped finely
- Place ¼ cup of the water into a large soup pot and sauté the onion for a few minutes.
- Add the ginger, garlic powder, cumin, nutmeg, cardamom and chili powder, and mix well.
- Add the remaining water, lentils, garbanzos, tomatoes and potatoes.
- Bring to a boil, reduce heat, cover and simmer for 45 minutes, until lentils are tender.
- Just before serving, add the last three ingredients: the kale, ground sesame seeds and basil, and cook for an additional 10 minutes.
Substitutions: yellow or red onion may be used.
If you don’t have any of the spices, just leave them out; the soup will still taste great, just more mild.
Red lentils can be found in the bulk section at Whole Foods.
Be sure to buy “no-salt-added” beans (Eden brand) and tomatoes if you are not cooking your own beans from dry or using fresh tomatoes.
(Adapted from drmcdougall.com recipe for Hearty Dal Soup, 2007.)
If you make this recipe and enjoy it, please share a comment below or on my Facebook page. If you’d like to print this recipe, use the green “Print” button near the top-right of the recipe. Learn more about the Straight Up Food Cookbook here. Thank you!