Red Lentil Soup with Fresh Dill and Crisp Pita Croutons

Name: Red Lentil Soup with Fresh Dill and Crisp Pita Croutons
Yield: 6 servings
Ingredients: 3 fresh pita breads, preferably whole grain, cut into small squares; 1 1/2 tablespoons olive oil; 2 medium onions, chopped; 4 garlic cloves, minced; 2 cups red lentils, rinsed; 2 natural, salt-free vegetable bouillon cubes; 2 teaspoons salt-free seasoning mix (such as Spike or Mrs. Dash); 4 to 6 ounces baby spinach or arugula; 1/4 cup minced fresh dill; Salt and freshly ground pepper to taste

January 24, 2012

My older son loves a very simple red lentil soup served at a local Middle Eastern café. It’s good, but to my mind, not very interesting, so I created my own version, with a little more style and substance. I make this regularly and he rarely clamors for the café version.

Recipe information

Yield
6 servings

Ingredients

3 fresh pita breads, preferably whole grain, cut into small squares

1 1/2 tablespoons olive oil

2 medium onions, chopped

4 garlic cloves, minced

2 cups red lentils, rinsed

2 natural, salt-free vegetable bouillon cubes

2 teaspoons salt-free seasoning mix (such as Spike or Mrs. Dash)

4 to 6 ounces baby spinach or arugula

1/4 cup minced fresh dill

Salt and freshly ground pepper to taste

Preparation

Step 1
Preheat the oven or a toaster oven to 300°F.
Step 2
Arrange the pita squares on a small baking sheet and bake until crisp, 10 to 15 minutes.
Step 3
Heat the oil in a soup pot. Add the onions and sauté over medium heat until translucent. Add the garlic and continue to sauté until both are golden.
Step 4
Add 6 cups water, followed by the lentils, bouillon cubes, and seasoning mix. Bring to a rapid simmer, then lower the heat, cover, and simmer gently until the lentils are mushy, about 25 minutes.
Step 5
Remove from the heat and insert an immersion blender. Process until the soup is smoothly pureed. Or, let cool slightly, then puree the soup in batches in a food processor.
Step 6
If the soup is too thick, adjust the consistency with a bit more water. Return to low heat and stir in the spinach and dill. Cook just until piping hot. Season with salt and pepper, garnish with the pita squares, and serve.
menu suggestions
Step 7
With this soup, I often continue the Middle Eastern theme and serve it with Middle Eastern Chopped Salad (page 191), more fresh pita bread, and hummus or baba ghanouj (store-bought or homemade).
Step 8
This also goes well with cauliflower dishes, hot or cold—Quinoa with Cauliflower, Cranberries, and Pine Nuts (page 92), Sautéed Cauliflower with Sun-Dried Tomatoes and Basil (page 198), or Cauliflower and Carrot Salad (page 189). With any of these choices, a platter of diced tomatoes and cucumbers drizzled with olive oil and lemon juice completes the meal.
nutrition information
Step 9
Calories: 345
Step 10
Total Fat: 5g
Step 11
Protein: 20g
Step 12
Carbohydrates: 58g
Step 13
Fiber: 13g
Step 14
Sodium: 255mg

Reprinted with permission from Vegan Express: Featuring 160 Recipes for Quick, Delicious, and Healthy Meals by Nava Atlas. Copyright © 2008 by Nava Atlas. Excerpted by permission of Broadway, a division of Random House, Inc. All rights reserved. Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).

TagsSoup Soup/Stew Middle Eastern Red Lentil Lentil Bean and Legume Vegetable Spinach Leafy Greens Arugula Dill Herbs & Spices Main Dinner Dairy Free Vegan Vegetarian Quick Easy Weeknight Meals Simmer Blender Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

menu suggestions

Step 7

Step 8

nutrition information

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Recipe notes