Sesame Lentil Soup With Pureed Roasted Red Bell Peppers

If you’re someone who doesn’t like brown lentil soups, you must give this one a try before giving up on it!  Why? Because this is the best soup EVER!!!

It is so incredibly tasty; I promise you won’t be able to stop eating it!  It has a whole different flavor pallet than your typical lentil soup, with the yummy Asian flavors.

Vegan-Sesame-Lentil-Soup

I use to make this soup at my restaurant and it was always a big hit!  In the original recipe I added Parmesan cheese, which is outstanding!  I decided to keep this one vegan with the option to add Parmesan if you want.  It might sound weird to add cheese to an Asian inspired soup but it’s phenomenal!

I personal can’t stand the classic lentil soup, actually it’s sad to say but I loathe it!  This soup on the other hand, I can’t get enough of.

_Lentil-Sesame-Soup

I like this with a crisp cold Sake or an Asian beer such as and Asahi or Sapporo.  It’s also great with a Riesling, Pinot Gris, white Rioja, or Sauvignon Blanc.

_Vegan-Lentil-Sesame-Soup

Recipe: 8 – 10 servings

  • 2 1/2 Cups Dried Brown Lentils (or green, not French green)
  • 12 Cups Filtered Water
  • 4 Red Bell Peppers – roasted – purred
  • 1/2 White Onion – diced
  • 3 Cloves Garlic – minced
  • 1/2 Cup + 3 Tablespoons Toasted Sesame Oil
  • 1/4 Cup Dry White Wine
  • 4 Carrots – sliced
  • 1/4 Cup Brown Rice Vinegar
  • 1/3 Cup + 2 teaspoon Tamari Sauce
  • 1 Tablespoon Sea Salt
  • 2 Teaspoons Hot Chili Sauce like Sriracha (Optional)
  • 1/4 Cup Toasted Sesame Seeds – for sprinkling on top (Optional)
  • 1 Cup Fresh or Frozen Corn

*Garnish options; Sesame seed, green onions, chives, Parmesan or Asiago cheese.

Instructions:

Start by roasting the peppers.  (Make sure and keep an eye on them!)

De-stem, de-seed and remove skins of bell peppers then puree in a food processor

While peppers are roasting, thinly slice the carrots, dice the onion and add to a sauté pan along with 2 tablespoons sesame oil.  Next, mince the garlic and add to onions.  Sauté on medium heat for about 6 minutes, cover for 6 more.  Add the wine, cover and cook for about 2 minutes then uncover and cook until wine is reduced to a syrupy. (about 3 more minutes)

Add water and lentils to the carrots, bring to a boil and turn down to a simmer (in between low and medium-low) for 25 – 35 minutes. Or until lentils are soft.

While lentils are cooking, in a medium sized bowl, pour pureed peppers in, sesame oil, brown rice vinegar, tamari, sea salt and hot sauce if using.  Set aside until lentils are finished cooking and then add to lentils.  Cook for 10 more minutes then add corn and cook for a few more minute to heat up the corn.

In a sauté pan add sesame seeds and stir on medium heat until golden. (optional)

Sesame-Lentil-Soup

Health benefits:

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health. Lentils provide a steady stream of glucose to your brain.  Glucose is a sugar and key source of energy for cells in the body, and is the only fuel your brain can use.  The high fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells, and is a key component in keeping your brain in excellent shape. They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K. They are truly a nutritional fountain of youth. Lentils originated in Southwestern Asia along the Indus River have been eaten for over 8000 years

Bell Peppers are matured green bell peppers and have more nutrition as they mature.  They are super high in vitamin A which helps to support healthy eyesight, especially night vision and are extremely high in vitamin C, so much so they have twice as much as an orange which makes it really good for the skin.  Red peppers are one of the highest veggies in lycopene, and have been successfully tested in the prevention of many cancers.  They have a good source of the antioxidant mineral manganese and B-complex and vitamin E.  They help reduces ‘bad’ cholesterol, helps controls diabetes and helps reduce pain.  They are also a good source of fiber, folate, vitamin K, molybdenum and manganese.

Zesty Red Lentil Tomato Soup

 The combination of red lentils and marinara is down right comforting, it literally soothes my soul!  Mix in some veggies and it’s a healthy delicious soup.

Zesty-Red-Lentil-Tomato-Soup

This is one of my all time favorite soups and a staples I make quite often.  Many years ago my cousin made me a soup very similar to this one, it was so good I had to recreate.  It is the perfect winter soup. It’s filling and satisfying all by itself or it with a yummy grilled cheese sandwich.

_Red-Lentil-and-Tomato-Soup

It goes great with a dry white wine like a Sauvignon Blanc or a light red like a Pinot Noir.

Red-Lentil-Tomato-Soup

Recipe – 8 – 12 servings

Sauce

  • 1/2 White Onion (lighter sauce) or Red Onion (richer sauce)
  • 2 to 3 Cloves Garlic
  • 2-3 Tablespoons Extra Virgin Olive Oil
  • 1/4 Cup of Dry White (lighter sauce) or Red Wine (richer sauce)
  • 1 Tablespoon Fresh Oregano
  • 1 Jar of Eden Organic Crushed Tomato Sauce for a rich sauce or Bionaturae for a lighter sauce.  Or a can of BPA free Muir Glen.
  • 1/2 Cup Filtered Water
  • 1 1/2 to 2 Teaspoons Sea Salt

Lentils and veggies

  • 3 Cups Red Lentils
  • 12 Cups Filtered Water
  • 4 Small Potatoes – 1/2 inch diced
  • 3 Large Carrots – sliced
  • 1 Cup Fresh  or Frozen Corn
  • 3 Cloves Garlic – whole
  • 2 Unsalted Vegetable Bouillon Cube
  • 1/4 Cup Extra Virgin Olive Oil

Spices

  • 1 Tablespoon Garlic Powder
  • 1 Tablespoon Onion Powder
  • 1 Tablespoon Paprika Powder
  • 1 Tablespoon Sea Salt or to Taste
  • 1/2 Teaspoon Cayenne Pepper or to taste (Optional)
  • Optional Garnishes – crushed red peppers, micro sprouts, fresh oregano, chili oil (olive oil & paprika)

* This soup is really good without the vegetables as well.  For extra tomato flavor double the marinara sauce.

Instructions:

Marinara sauce

Dice the onion and mince the garlic then put in straight sided pan with 2 tablespoon of extra virgin olive oil.

Saute on medium-high heat untill soft and slightly golden. About 5-7 minutes.

Add oregano, dry white or red wine and saute until wine reduces.

Add the tomato sauce and pour filtered water into the jar then shake to get all the remaining sauce from jar, pour in and stir.

Let simmer for 1/2 hour on medium-low heat.

Add 1-2 more tablespoons of olive oil, sea salt and simmer for another 1/2 hour.

Lentils and veggies

While the marinara is simmering add lentils to a 5 1/2 quart soup pot, rinse thoroughly and strain.

Add the water to the lentils, potatoes, whole cloves of garlic and the bullion cubes then bring to a boil on medium-low heat.  Cook for about 20 – 30 minutes or until potatoes are soft.  As the starchy foam surfaces, scoop it off.

While lentils are cooking, in a medium pot add water and then a steam basket, steam carrots on high until soft and add to lentils when potatoes are soft.

After the lentils and potatoes are cooked add the marinara, corn, olive oil, salt and spices.

 Simmer on low for 20 more minutes.

It is best after a few hours or the next day.

Zesty-Tomato-Red-Lentil-Soup

Health benefits:

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health. Lentils provide a steady stream of glucose to your brain.  Glucose is a sugar and key source of energy for cells in the body, and is the only fuel your brain can use.  The high fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells, and is a key component in keeping your brain in excellent shape. They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K. They are truly a nutritional fountain of youth. Lentils originated in Southwestern Asia along the Indus River have been eaten for over 8000 years.

Tomatoes are great for the heart due to the extreme antioxidant support, niacin, folate and vitamin B6 that help the reduction of heart disease.  They are also high in vitamins A, C, K and potassium.  The choline in tomatoes helps assist the absorption of fat and reduces chronic inflammation.  It also helps with sleep, muscle movement, learning and memory.  Tomatoes are high in Lycopene the antioxidant that gives tomatoes their red color.  Cooking tomatoes breaks down the cell walls, which helps to release the lycopene and is better absorbed by the body with a little bit of fat like olive oil.  The Zea-xanthin in them helps filtering harmful ultra-violet rays, which protect eyes from “age-related macular disease.”  They are also a powerful blood purifier and great for skin and bone health.