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Carrot, Celeriac, and Walnut Soup with Beluga Lentils

Lightly seasoned with mint and a hint of tarragon, this delicious dish is filled with nutrition. Beluga or black lentils are easy to digest and high in protein, perfect for the aspiring plant-based eater whose digestive system is not used to to a high-carb diet associated with beans.

The walnuts add “healthy” fat that is nourishing to the brain and the heart, supporting healthy cholesterol levels. They also add rich texture to the soup without making it feel too heavy. Warm and grounding, this soup will melt away the stresses of your day.

Dine With Lois

Carrot, Celeriac, and Walnut Soup with Beluga Lentils

Serves: 2

Ingredients:

Beluga Lentils:

  • 1/4 cup Beluga (black) lentils, sorted and rinsed
  • 1 bay leaf
  • Water (to cook lentils)

Soup:

  • 1 tablespoon sunflower oil
  • 1/2 onion, coarsely chopped
  • 1 clove garlic, pressed
  • 1/2-inch ginger, chopped
  • 1/4 teaspoon Himalayan sea salt
  • Pinch cayenne pepper
  • 1 small celeriac root, peeled and quartered (reserve leaves for garnish)
  • 3 carrots, ends trimmed and coarsely chopped
  • 2 cups water
  • 1/2 cup walnuts, toasted
  • 4 teaspoons mint
  • 3/4 teaspoons tarragon
  • Juice of 1 lime
Steps:

Beluga Lentils:

  1. In a small pan, combine the lentils and bay leaf with enough water to cover by 1 inch.
  2. On high heat, bring to a boil, then reduce to low heat and cover, cooking for 20 minutes or until done. These lentils retain their shape after cooking. They are done when they are soft (i.e. you can easily squish them between 2 fingers).
  3. Strain and set aside.

Soup:

  1. While the lentils are cooking, pour oil into a small pan and warm on medium-low heat.
  2. Add onion, garlic, and ginger. Sprinkle with salt and cayenne.
  3. Saute until the onions are soft.
  4. Add the celeriac, carrot, and water. The vegetables should just be covered. If you had too much water, the soup will have a thinner consistency.
  5. Increase heat to high and bring to a boil. Then reduce heat to low, cover, and simmer for 20 minutes or until vegetables can be easily pierced with a fork.
  6. Transfer the soup to a high-powered blender. Add the walnuts, mint, tarragon, and lime juice.  To avoid burns, fill the container to 1/3 capacity and blend in batches.
  7. Place lid on blender and drape a dishcloth over the lid to ensure that hot soup doesn’t escape through the steam holes on to you or your walls.
  8. Puree until smooth.
  9. Ladle the soup into 2 bowls and spoon the lentils into each one. Garnish with celeriac leaves.* Serve immediately.

*To make this recipe vegetarian instead of vegan, garnish with a tablespoon of plain yogurt.



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2 Comments

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