印度扁豆湯 | Indian Lentil Soup

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印度扁豆湯 x 在露台晚餐

2015年 | 我經常煮這道菜，因為它十分健康、容易製作，亦足夠與一群朋友分享。某個夏日，我想為心上人下廚，他卻堅持要徒步走來我家，花了很久，到達時已筋疲力盡，肚餓得咕咕直響。

我把小餐桌放在露台，好讓大家一起享受戶外的天氣。他說那是他平生以來最好食的一餐。（可能因為他走路過來，胃口大增吧！）

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份量： 4

所需時間：50分鐘

材料：

橄欖油或椰子油 2-3 湯匙
白洋蔥 1 個（切碎）
蒜 3 瓣（切碎）
薑 1 湯匙（切碎）
咖喱粉 1 湯匙
黃薑粉 1 茶匙
辣椒粉或哈里薩辣醬 1/2 茶匙
薯仔 3 個（中型，切丁）
紅蘿蔔 2 根（切薄片）
紅或黃扁豆 200 克（洗淨）
蔬菜高湯 4 杯 / 1 升
少許海鹽
番茄 2-3 個（切丁）

步驟：

1. 在一個大湯鍋燒熱橄欖油。

2. 放入洋蔥、蒜、薑及所有香料。約1分鐘後，加入薯仔、蘿蔔、扁豆。

3. 再攪拌1分鐘，然後加入蔬菜高湯。用慢至中火煲30分鐘，偶然攪拌，試味，有需要可加鹽和香料。

4. 放入番茄，滾熱煮5-10分鐘。

5. 扁豆溶解後即成，可灑上南瓜子和新鮮香菜供食。

【備註】

沒有新鮮番茄時，我會用番茄丁罐頭。另外，我比較喜歡用椰菜花代替薯仔，使菜式更有營養。

食譜來源：https://greenkitchenstories.com/indian-lentil-soup/

你做過這道菜嗎？在下面留言，分享你的回憶吧！

Indian Lentil Soup x Dinner on the Porch

2015 | I have cooked this dish more than any other because it's so easy to make, healthy, and makes enough to share with friends. One summer day I offered to make dinner for a crush who insisted on walking to my house from theirs. It took them much longer than expected and they were exhausted and so hungry by the time they arrived.  

I had set my little table on my front porch so we could sit outside and enjoy the weather. They said it was the best meal they had ever had (probably because they built up such an appetite!).

Serves: 4

Total cooking time: 50 minutes

Ingredients:

2-3 tbsp extra virgin olive oil or coconut oil
1 yellow onion, finely chopped
3 cloves garlic, finely chopped
1 tbsp fresh ginger, very finely chopped
1 tbsp curry powder
1 tsp ground turmeric
1/2 tsp ground chili or harissa
3 medium potatoes, diced
2 carrots, sliced
200g red or yellow lentils, rinsed
4 cups / 1L vegetable stock
A pinch of sea salt
2-3 tomatoes, diced

Steps:

1. Heat the olive oil in a big soup pot. 

2. Add onion, garlic, ginger and all the spices. After about 1 minute, add the potatoes, carrots, lentils.

3. Stir for another minute before adding the vegetable stock. Let it boil on low to medium heat for 30 minutes. Stir occasionally, taste the soup, and add more salt and spices if needed. 

4. Add the tomatoes and let it boil for 5-10 minutes. 

5. The soup is done when the lentils are dissolved. Serve with roasted pumpkin seeds and some fresh coriander.

Contributor’s Note:

I use a can of diced tomatoes when I can't get any fresh tomatoes, and I favor using cauliflower instead of the potatoes since that makes it a bit more nutritious.

Recipe source: https://greenkitchenstories.com/indian-lentil-soup/

Did you make this dish? Share your memory about it in the comment box below!