Lentil Soup

Lentil soup, otherwise known as Shourbat (soup) Adas (lentils) in Arabic, can make you feel satisfied no matter your quantity of hunger.
Nutritionally balanced even in its simplest form, the basic lentil soup consists of boiled lentils (providing for adequate protein and fibrous starch) mixed with browned onions, salt and pepper.

Some countries make it a tomato-based soup, others boil it with the bones of a chicken to impart flavor, while still some still vary from the basic recipe by adding a variety of vegetables like garlic, carrots, celery or crushed tomatoes. In many places where funds are low and food is scarce, some versions of the soup added rice or bread crumbs to the boiling lentils to increase the thickness of the soup liquid and improve their satiety.  In more affluent places, the creativity with the soup gravitates toward the use of meat in the soup like shredded chicken or red meats.  No matter the variety, the basic nutritional balance of lentil soup will satisfy hunger on a tight budget, and give the body the basic macro nutrients for survival. Plus, because of its well-rounded basic nutrition, it is great at the end of one's fast.

My lentil soup recipe that follows consists of just lentils, caramelized onions, water and spices. Most people like their soup pureed before serving to make the soup a more congruous consistency, but my family prefers theirs whole. As a teen, my dad would reminded me after each disastrous attempt at lentil soup, the secret to a great lentil soup is a to make it sweeter with a lot of caramelized onions.  Note the mound of browned onions in the picture. This one's for my papa.

One of my favorite versions of this soup involves adding crushed tomatoes (seeds and tomato skins removed), as well as cumin and a pinch of mustard powder. After mastering the basic soup recipe, feel free to elaborate with any additions, subtractions or substitutions you desire. Be creative! And let me know your results!

Lentil Soup
Makes 4 servings.

• 1 onion, diced finely, with 1/4 of the onion cut into long thin strings (for garnish)
• 1 TB olive oil for frying
• 2 cups lentils (brown or orange, or a combination of the two)
• 4 cups water (may use low sodium or homemade broth instead)
• 1 tsp salt 
• 1 tsp Seven Spices
• 1/2 tsp ground black pepper
• Juice from 1 lemon (optional)

1. In an 8-quart pot on medium heat, warm the oil and add the onions. Stir them frequently, for about 25 minuets or until browned. 
2. Remove the browned onions from the pot and set aside. Keep any remaining oil in the pot.
3. Put lentils with water, salt and spices in the same 8-quart pot on high heat. When the water starts to boil, reduce the heat to medium, cover the pot, and allow the lentils to simmer for about 30 minutes until a lentil can be squished easily between your fingers. (If you want yours pureed, now is the time to do it-- use an immersion blender or allow the soup to cool 15 minutes before putting it in the smoothie blender)
4. Mix in the diced, caramelized onions, reserving the caramelized onion strings as garnish.
5. Ladle the soup into bowls, placing the caramelized onions on top for garnish, and a lemon wedge if your guest desires added flavor in their soup.

Nutrition facts for 1.5 cups of lentil soup:
202 total calories, 30gm total carbohydrate, 8 gm fiber, 16oz protein, 2gm fat
(2 Carb (1.5 net carb), 0.5 Fat, and 2 protein exchanges)