Brown Lentil Soup with Broccoli, Fenugreek & Black Pepper
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
2
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Calories
246 kcal
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Course
Soup
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Cuisine
Fusion, Vegan, gluten-free
Brown Lentil Soup with Broccoli, Fenugreek & Black Pepper
Description
Brown Lentil Soup with Broccoli, Fenugreek & Black Pepper starts with soaked lentils cooked via pressure cooker or stovetop until tender. Meanwhile, mustard seeds are tempered in hot oil, followed by sautéing red onion, garlic, and green chile until soft. A spice mixture of coriander, black peppercorns, fenugreek, cayenne, cinnamon, and turmeric is ground and added to the sautéed vegetables, releasing fragrant oils.
Chopped tomatoes and green bell pepper are cooked down to a tender consistency with a splash of water before mixing into the lentils. Broccoli florets are added near the end of cooking to maintain some texture. The soup balances savory, spicy, and earthy flavors, with the fenugreek providing a distinctive aromatic undertone and black pepper enhancing warmth.
Garnishes of fresh cilantro and lemon brighten the dish before serving. The soup offers a nourishing meal with generous servings and a blend of spices that add complexity without overpowering the lentils' natural flavor.
Nutrition info notes that the recipe yields two generous servings, indicating portion size considerations for meal planning.
Ingredients
- 1/2 cup lentils wash and soak for 10 mins
- 2 cups water
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 tsp mustard seeds
- 1/2 red onion chopped, medium
- 3 cloves garlic chopped
- 1 green chile chopped, hot, like Serrano
- 1/2 tsp coriander powder or seeds
- 1/2 tsp black peppercorns or use 1/2 tsp freshly ground black pepper
- 1/3 tsp fenugreek seeds or powder
- 1/4 cayenne pepper or more, tsp
- 1/4 tsp cinnamon
- 1/2 to 1 tsp Turmeric
- 1/2 green bell pepper chopped small
- 1 tomato chopped, large
- 1/2 tsp salt or more
- 3/4 cup broccoli small florets
- cilantro for garnish
- lemon for garnish
Instructions
- Cook the lentils: Drain the lentils that have been soaking, and add to a pressure cooker/Instant Pot or Saucepan with water.
- Pressure Cook: Close the lid and cook for 11 to 12 minutes at high pressure setting. (Or 2 whistles over high heat, them simmer for 8 minutes over low heat). Let the pressure release naturally.
- Saucepan: Partially cover and cook over medium heat for 20 minutes. Reduce heat to medium-low and simmer for 10 minutes, or until tender.
- Meanwhile, heat oil in a skillet over medium heat. When hot, add mustard seeds and wait for them to start sputtering. (A few seconds if the oil is hot enough).
- Add onion, garlic, chile and cook until translucent. About 5 minutes. Stir occasionally.
- Meanwhile, grind all the spices together in a small blender, spice grinder or mortar and pestle. Add to the skillet. Mix and cook for a minute.
- Add tomatoes and bell pepper and a splash of water and cook until tomatoes are tender. 4 to 5 mins.
- Add this to the simmering lentils. Use a bit of water to swirl around on the skillet to pick up any leftover spices and add to the simmering lentils. (Alternatively, if you have cooked lentils, add the lentils to the skillet. Add water if needed to adjust consistency).
- Add salt and broccoli and bring to a boil over medium heat. Continue to cook for 2-3 mins. Taste and adjust salt and heat. Add more water if needed or simmer longer for desired consistency. Cover and let sit for another 2 mins before serving. Garnish with cilantro and lemon if needed. I also often use coconut shreds and cayenne/pepper flakes for garnish. Serve as soup or over rice/quinoa.
Notes
- This recipe makes approximately two generous servings.
- Soaking the lentils for 10 minutes shortens the cooking time and improves digestibility.
- Freshly grind whole spices when possible to maximize flavor aroma.
- Add broccoli towards the end of cooking to retain its texture and vibrant color.
- Garnish with lemon juice and cilantro to add brightness and balance to the spiced soup.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 246 kcal
% Daily Value*
| Calories | 246kcal | 12% |
| Carbohydrates | 40g | 13% |
| Protein | 15g | 30% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 615mg | 26% |
| Potassium | 822mg | 17% |
| Fiber | 17g | 68% |
| Sugar | 5g | 10% |
| Vitamin A | 835IU | 17% |
| Vitamin C | 69.2mg | 77% |
| Calcium | 71mg | 7% |
| Iron | 4.7mg | 26% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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