Step 1: Prepare the Ingredients
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
Cut the beef into medium-sized cubes, trimming off excess fat if necessary.
Peel and finely chop the onions and garlic.
Peel and dice the carrots and potatoes into bite-sized pieces.
Finely chop the tomatoes or use a grater to create a smoother texture.
Slice the fresh chili peppers lengthwise and remove the seeds for less heat, or leave them in for a spicier flavor.
Step 2: Cook the Beef
In a large pot, heat the vegetable oil over medium heat. Add the beef cubes and brown them on all sides. This step enhances the flavor of the meat and adds depth to the soup.
Once the beef is browned, remove it from the pot and set it aside.
Step 3: Sauté the Vegetables
In the same pot, add the chopped onions and garlic, stirring constantly until they become soft and translucent, about 5-7 minutes.
Add the diced carrots and cook for another 5 minutes to let the flavors meld together.
Step 4: Add the Liquids and Spices
Return the beef to the pot and pour in 2.5 liters of water. Add the bay leaves and bring the mixture to a boil.
Lower the heat to a simmer and add the rinsed red lentils.
Stir in the tomato paste, chopped fresh tomatoes, turmeric, ground black pepper, and salt. Let the soup simmer gently for about 30-40 minutes, until the beef is tender and the lentils start to break down, thickening the soup.
Occasionally skim off any foam that rises to the top during simmering.
Step 5: Add the Potatoes and Chilies
After 30-40 minutes of cooking, add the diced potatoes to the soup. Continue to simmer for another 15-20 minutes, until the potatoes are fully cooked.
Toss in the fresh chili peppers and allow them to infuse the soup with heat for the last 10-15 minutes of cooking.
Step 6: Final Seasoning and Garnish
Taste the soup and adjust the seasoning as needed. Add more salt or black pepper if required.
Remove the bay leaves.
Just before serving, stir in the chopped cilantro and parsley for a fresh, aromatic finish.
Cooking Tips:
Choosing the meat: If you prefer a lighter version, you can substitute the beef with chicken, turkey, or even go meatless by adding more vegetables.
Lentils: Red lentils cook quickly and tend to break down, creating a creamy texture. If you prefer a chunkier soup, you can use green or brown lentils, but keep in mind they will take longer to cook.
Spiciness: Adjust the amount of fresh chili peppers based on your tolerance for heat. For a milder version, you can remove the seeds or reduce the number of chilies.
Consistency: If you find the soup too thick, you can add more water or broth to achieve your desired consistency.
Storage:
Refrigeration: This soup can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors tend to develop over time, making it even tastier the next day.
Freezing: You can also freeze this soup in portions for up to 3 months. Make sure to allow it to cool completely before transferring it to freezer-safe containers. To reheat, thaw overnight in the fridge and warm over low heat, adding water if necessary to restore its consistency.
Nutritional Facts (Per Serving):
Calories: 350-400 kcal (depending on portion size)
Protein: 30 g
Fat: 15 g
Carbohydrates: 35 g
Fiber: 8 g
Sodium: 800 mg
This soup is a great source of protein from the beef and lentils, while the vegetables provide essential vitamins, fiber, and minerals. Lentils are also rich in iron and magnesium, making this a balanced and nutritious meal.
Frequently Asked Questions:
1. Can I make this soup vegetarian? Yes, you can easily make this soup vegetarian by omitting the meat. You can add more lentils or include vegetables like zucchini, bell peppers, or spinach to keep it hearty.
2. Can I use canned tomatoes instead of fresh tomatoes? Absolutely! You can use about 1 cup of canned diced tomatoes or tomato sauce in place of fresh tomatoes.
3. What other spices can I add? For extra flavor, you can add cumin, paprika, or even a dash of smoked paprika for a subtle smokiness.
4. How can I make the soup less spicy? To reduce the spiciness, remove the seeds from the chili peppers or use a milder pepper like bell pepper. You can also decrease the number of chilies used.
5. Can I use another type of lentils? Yes, but the cooking time will vary. Green or brown lentils retain their shape more than red lentils, so they will take longer to cook and provide a chunkier texture.
Conclusion:
Spicy Red Lentil and Beef Soup is a nutritious and delicious dish that warms you from the inside out. It’s the perfect balance of hearty beef, soft lentils, and flavorful spices, making it a go-to recipe for family dinners or meal prepping. Whether you make it mild or spicy, with meat or as a vegetarian option, this versatile soup is guaranteed to be a hit. With its balance of protein, fiber, and essential nutrients, it’s as healthy as it is satisfying. Enjoy it with a slice of crusty bread or a side salad for a complete meal!
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