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
1/2 teaspoon cumin
1/2 teaspoon nutmeg
1/2 teaspoon cardamom seed powder
1/2 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.
Notes: Use a small coffee grinder to grind the sesame seeds. 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 milder. 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.
Preparation: 20 minutes; cooking: 60 minutes; makes 4 hearty bowls of soup.
(Adapted from drmcdougall.com recipe for Hearty Dal Soup, 2007.)