Oh my! I have never cooked with curry leaves before today. I have found a new spice that I am IN LOVE with (don’t tell my husband!). So fragrant and warm smelling, this soup is like a bite of Indian heaven. This dish was inspired by a red lentil recipe I saw through www.rouxbe.com, in a plant-based cooking course I’m taking. It is through that recipe, that I was inspired to go and find curry leaves and I’m so excited that I did. I created this recipe to utilize the leaves, as well as the ending haul of my beautiful tomatoes from the garden.
I had never seen curry leaves before. In case you haven’t either, they look like a bay leaf, only softer and edible. They have a citrusy taste, but completely round out this dish. You cannot omit them, they are the bombdidly. I got them at my local Indian market. A fairly big bag of them cost me all of $0.99. The extras can be dried in open air or frozen in a vacuum sealed bag (to avoid oxidation) and used at a later time. They do last a while in the fridge in a sealed container. I have thrown them into rice as it cooks as well. Not to be confused with curry powder, which is a blend of many different spices, the curry leaf comes from the curry plant. It is linked to digestive health, as well as a cleansing herb.
The Bright Green Leaves Are Curry Leaves
Lentils are powerhouses of protein and fiber, while being virtually fat free and low in calories. Red lentils create a creamier texture than their french or green lentil cousins. They are best used for soups, or sauces where you want a creamy texture. Lentils help to regulate digestive health, lower cholesterol and blood sugar, making them great for those with heart disease, diabetes, or any other inflammatory aliment. Like any bean, lentils are a great source of plant-based protein, potassium, and iron-helping in healing the body without increasing acidity.
Tomatoes, the other major component in this dish, are packed with Vitamin A. The Vitamin A component of tomatoes is largely linked to lycopene. Lycopene is a pigment that holds many antioxidant benefits. It has been linked to reducing osteoporosis, lowering blood pressure and boosting nervous function, specifically lowering the risk of Alzheimer’s disease.
Ingredients:
- 8 cups of cubed tomatoes, 3 pounds (if you don’t have fresh, replace with 4 pounds of canned/jarred tomatoes, you may want to reserve the juice, and add in place of water)
- 2 cups small diced onion
- 1/4 cup of banana pepper, or add green pepper plus 1/4 tsp chili flakes
- 1 cup red lentils, rinsed
- 2 cups of water
- a handful of fresh curry leaves, about 15 (do not omit this! This is the flavor of the soup)
- 2 tbsp garlic
- 1 1/2 tsp cumin
- 1 1/2 tsp kosher or sea salt
- 1 tbsp freshly minced ginger
- 1-2 tbsp fresh lemon juice
- fresh cilantro or parsley
- Garnish: fresh sprouts
Instructions:
- Place tomatoes, curry leaves, and onions into a large pot, and cook on medium until tomatoes begin to release their juices
The Bright Green Leaves Are Curry Leaves
- Add in peppers, lentils, garlic, cumin, salt, and water and simmer until lentils have cooked down and have softened (will create a creamy texture), around 20 minutes.
- Add in fresh ginger, a handful of fresh herbs if using, and puree using a stick blender (the curry leaves can remain and are edible).
- Season with salt and freshly ground pepper and 1-2 tbsp fresh lemon juice (to taste). Serve topped with fresh herbs and/or sprouts to serve.
Shown Here Paired With Salad Topped With Roasted Cauliflower, Pomegranate Seeds, and Mango Chutney
Nutritional Benefits:
- No added fats, very low in calories
- High in plant-based protein, 6 g/serving, great for healing and repairing tissues
- High in fiber, 5.7 g, great for digestive health, lowering blood pressure, and regulating blood sugar
- Vegan and Gluten free; reduces inflammation
- Very high in Vitamin C, 127%-great antioxidant that boosts immunity and reduced inflammation
- Excellent source of iron 34%, great for oxygentation of blood, good for heart health
- High in potassium: 615 mg, helps with kidney and nervous function, as well as regulating/lowering blood pressure
- Stimulating spices of cumin, garlic, ginger, and curry leaves are great for the digestive system
- 8 cups of cubed tomatoes, 3 pounds (if you don't have fresh, replace with 4 pounds of canned/jarred tomatoes, you may want to reserve the juice, and add in place of water)
- 2 cups small diced onion
- ¼ cup of banana pepper, or add green pepper plus ¼ tsp chili flakes
- 1 cup red lentils, rinsed
- 2 cups of water
- a handful of fresh curry leaves, about 15 (do not omit this! This is the flavor of the soup)
- 2 tbsp garlic
- 1½ tsp cumin
- 1½ tsp kosher or sea salt
- 1 tbsp freshly minced ginger
- 1-2 tbsp fresh lemon juice
- *garnish: fresh cilantro or parsley and/or sprouts
- Place tomatoes, curry leaves, and onions into a large pot, and cook on medium until tomatoes begin to release their juices
- Add in peppers, lentils, garlic, cumin, salt, and water and simmer until lentils have cooked down and have softened (will create a creamy texture), around 20 minutes.
- Add in fresh ginger and puree using a stick blender (the curry leaves can remain and are edible).
- Season with salt and freshly ground pepper and 1-2 tbsp fresh lemon juice (to taste). Serve topped with fresh herbs and/or sprouts to serve.
