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Red Lentil Soup with Tamarind Chutney & Roasted Parsnip Ribbons
2 or 4 Serving Dinner

Red Lentil Soup

with Tamarind Chutney & Roasted Parsnip Ribbons

Tags: Gluten-Free, High-Protein, Soy-Free
SERVINGS
2 4
PREP & COOK TIME
30 min
CALORIES
640
FAT
6g
CARBOHYDRATES
128g
PROTEIN
30g

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INGREDIENTS

  1. 1 cup red lentils
  2. 1 yellow onion
  3. 1 carrot
  4. 1 parsnip
  5. 2 garlic cloves
  6. ¼ oz fresh cilantro
  7. 1 lime
  8. 2 tbsp tomato powder
  9. 1 tbsp chermoula seasoning
  10. 2 oz teen spinach
  11. ½ tsp cumin seeds
  12. 4 oz Forager Project® Organic Dairy-Free Cashewmilk Yogurt
  13. 3 oz tamarind chutney
  14. 2 tbsp + 1 tsp (4 tbsp + 2 tsp) olive oil*
  15. Salt and pepper*
  16. *Not included
  17. For full ingredient list, see Nutrition
  18. Directions for 4 servings indicated in parentheses
Allergens: tree nut (cashew, coconut)
Tools: Baking sheet, Medium saucepan (large pot)
SERVINGS
2 4
PREP & COOK TIME
30 min
CALORIES
640
FAT
6g
CARBOHYDRATES
128g
PROTEIN
30g

View Full Nutrition Label


Get Recipes Delivered

INSTRUCTIONS

1
Prepare the produce

Preheat the oven to 400° and position oven rack in the middle. Rinse and sort the lentils. Peel and dice the onion(s). Peel and dice the carrot(s). Peel parsnip(s) to remove outer skin, and continue to peel to create ribbons. Slice the garlic. Roughly chop the cilantro leaves and stems. Halve the lime(s), juice one half (1 lime) and cut the other half (1 lime) into wedges. TIP: To “sort” means to look for and discard any naturally occurring debris or stones.

2
Make the soup

Heat 2 tbsp (4 tbsp) olive oil in a medium saucepan over medium-high heat. Add diced onion, diced carrot, sliced garlic, and salt and pepper. Cook until onions are translucent and carrots are soft, 8 to 10 minutes. Add lentils, tomato powder, chermoula seasoning, and 4 cups (8 cups) water. Bring soup to a boil, reduce to a simmer, and cook until lentils are tender, 15 to 18 minutes. Add spinach, stir, and turn off the heat. TIP:For the 4 person recipe, use a large pot rather than a medium saucepan for this step.

3
Roast the ribbons

Add parsnip ribbons, cumin seeds, 1 tsp (2 tsp) olive oil, and a pinch of salt to a baking sheet, and toss. Roast until parsnips are golden brown, 6 to 8 minutes.

4
Make the lime yogurt

Add lime juice, yogurt, and a pinch of salt to a small bowl, and stir the lime yogurt.

5
Serve

Divide the red lentil soup between bowls. Drizzle with lime yogurt and tamarind chutney. Top with roasted parsnip ribbons and chopped cilantro. Serve with lime wedges. Bon appétit!

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