Lentil and Vegetable Soup with Tomatoes with homemade tomato paste
The brown lentils stay whole and give the soup the body of a full meal, while tomatoes and lemon keep it fresh. One pot and one hour, and it's just as good the next day.
⏱ 5 hr🍽 6 servings 🌍 Mediterranean👩🍳 Afoona🧩 3 parts
Wash the tomatoes, remove the cores and quarter each tomato.
KnifeCutting board
2
Put the tomatoes, the salt and half of the olive oil in a wide pot, cover and cook over medium heat about 20 minutes, until the tomatoes soften and release their liquid.
StoveWide, shallow pot
3
Pass the tomatoes and their liquid through a food mill or sieve and return the purée to the pot: the skins and seeds stay behind.
Food millorFine sieve
4
Cook uncovered about an hour at a lively simmer, stirring now and then, until the purée reduces by half.
StoveWooden spoon
💡The paste burns easily as it dries: stir and scrape the bottom and edges, and once it is thick, don't walk away.
5
Preheat the oven to 110°C (230°F).
Oven
💡Put things in the oven only once it's reached temperature, after the heating light has gone off: an oven that hasn't reached temperature changes baking times, and the bake burns outside or stays underbaked.
6
Grease a wide baking dish with the rest of the olive oil and pour in the purée in a thin layer. Dry in the oven about 3 hours, stirring and scraping the edges every 30 minutes, until the paste is thick, sticky and brick red.
OvenBaking sheetSilicone spatula
7
Let the paste cool.
Jar
For the Fried onion
8
Ahead of time, rinse the legumes in a colander until the water runs clear. No need to soak.
Colander
💡Split peas and small lentils don't need soaking; dried beans do, otherwise they cook for hours and stay hard inside.
9
Heat the olive oil in a wide pot over medium heat.
StoveWide, shallow pot
10
Add the onion, celery and carrot and fry 8 minutes, stirring now and then, until the onion is soft and translucent and starts to turn golden at the edges. If it browns too fast, lower the heat.
Stove
💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
11
Add the garlic and fry about 30 seconds to 1 minute, just until fragrant. Don't let the garlic brown.
Stove
💡Garlic burns quickly and turns bitter. Add it only after the onion has softened, over medium heat, and add the next ingredient as soon as it smells fragrant.
To assemble
12
Sprinkle in the cumin and paprika and stir for 30 seconds to a minute, until fragrant.
13
Add the legumes, tomatoes, tomato paste and water and bring to a boil.
Stove
14
Turn down the heat and simmer with the lid half open 30 minutes, until the legumes is tender.
Stove
💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
15
Add the pasta and cook 8 more minutes, until the pasta is tender.
Stove
16
Season with salt and black pepper and the lemon juice, taste and adjust.
💡The lemon goes in at the end: acid at the start of cooking slows down the softening of the legumes. Adjust the salt at the end, after the soup has reduced.
17
If the soup is too thick, thin it with half a cup of boiling water.
18
Sprinkle the parsley on top.
296calories
16 gprotein
32 gcarbs
6 gfat
● protein 26%● carbs 51%● fat 23%
Per serving, servings (calculated for this version)
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⚖ About the ingredients
Onion: measured in pieces: one ≈ 117 g · 40 kcal per 100 g · More about Onion →
Celery: measured in pieces: one ≈ 40 g · 16 kcal per 100 g · More about Celery →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Carrots: measured in pieces: one ≈ 62 g · 41 kcal per 100 g · More about Carrots →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Black pepper: measured in tsp in this recipe: 1 tsp = 2.4 g · 251 kcal per 100 g · More about Black pepper →
Lemon juice: measured in tbsp in this recipe: 1 tbsp = 15 g · 21 kcal per 100 g · More about Lemon juice →
Parsley: measured in tbsp in this recipe: 1 tbsp = 3.8 g · 36 kcal per 100 g · More about Parsley →
🔧 Tools needed (3) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Wide, shallow pot· Also works: Deep skillet (sauté pan) (None)· 💡 Workaround, changes the dish: Pot (Layers instead of a single layer)
Colander· Also works: Lid (a lid held slightly open over the sink, you lose a little) · Slotted spoon (for small amounts)
By the steps, as the recipe is built now: another version or addition can change the list.