Lemon-Spice Lentil Soup

I love turning ordinary ingredients into a fantastically delicious meal—it’s like kitchen alchemy. This flavorful soup is one of my latest successes. I used whole spices and toasted them to bring out their best flavor, added fresh grated ginger for a pungent kick, and finished the soup off with a drizzle of tangy yogurt and a sprinkle of fresh cilantro. It takes the humble lentil to a new level.

If you don’t have whole spices, used ground spices (in equal measure) and cook them along with the leeks, so they will toast slightly. I used leeks because they were in the CSA box last week; an onion will suffice perfectly if you don’t have leeks on hand. The fresh ginger is a must, however, and since it keeps for weeks in the refrigerator, it’s a worthy staple for your pantry. This soup freezes well too. Just make sure when you reheat it that you don’t forget to garnish the soup with the yogurt and cilantro.

Lemon-Spice Lentil Soup

Makes 6 servings

2 teaspoons whole cumin seeds

2 teaspoons whole coriander seeds

1/4 teaspoon black peppercorns

1 tablespoon olive oil

2 leeks, white part only, chopped

2 cloves garlic, minced

1 medium stalk celery, chopped

1 large carrot, peeled and chopped

3 cups low-sodium chicken or vegetable broth

3 cups water

1 1/2 cups brown lentils

1 teaspoon grated fresh ginger

1/2 teaspoon kosher salt

1/8 teaspoon cayenne

1/8 teaspoon ground cinnamon

1 (28-ounce) can whole peeled tomatoes

Grated zest of 1 large lemon

1 tablespoon lemon juice

1/3 cup plain low-fat yogurt, thinned to drizzling consistency with 1-2 tablespoons milk

Chopped fresh cilantro

Place the cumin seeds, coriander seeds, and peppercorns in small dry skillet and set over medium heat. Toast, shaking the pan often, until the spices are fragrant, about 3 minutes. Transfer to a plate to cool. Crush the spices in a mortar and pestle or place in a small zip lock bag and crush with a meat mallet. Set aside.

Heat a large saucepan over medium-high heat. Add the oil and tilt the pan to coat the bottom. Add the leeks and cook, stirring often, until softened, about 5 minutes. Add the garlic and cook, stirring constantly for about 1 minute. Add the broth, water, lentils, the spice mixture, ginger, salt, cayenne, and cinnamon.

Place the tomatoes in a food processor and pulse until finely chopped; add to the saucepan. Bring to a boil. Reduce the heat, cover and cook until the lentils are tender, 30 to 35 minutes.  Remove from the heat and stir in the lemon zest and juice. Ladle the soup into 6 bowls; drizzle with the yogurt mixture and sprinkle with cilantro.

Each serving: 41 g carbohydrate, 252 calories, 4 g fat, 1 g saturated fat, 3 mg cholesterol, 13 g fiber, 17 g protein, 386 mg sodium

Carb Choices: 3; Exchanges: 2 1/2 starch, 1 veg, 1 plant-based protein, 1/2 fat