Legume (kitnios) soups

Posted: Tue, Feb 21 2012, 7:07 am Post subject: Legume (kitnios) soups

On a private forum we discussed soups with legumes as a healthy, filling way to eat more cheaply (eat less meat/ poultry for the main course). So let's start a collection. I have a few and I'll try to post more later. But we'll start with:

Red Lentil Soup

Ingredients
1 large onion, coarse or finely chopped
2 sticks celery cut in small pieces
1 cup carrots cut in small slices
2 cups red lentils � you can use the whole or split
1 teaspoon salt
1/8 to 1/4 teaspoon pepper depending how spicy you like your soup
9 1/2 cups meat, chicken or vegetable broth � If you use water then add one bullion cube per cup. (Most boullion has MSG in it. ) See comment below. I just use water and add more spices.
1 teaspoon turmeric or cumin
juice of 1/2 to 1 lemon
Extra virgin olive oil to drizzle

Directions
In a soup pot put the onion, celery, carrots, lentils, liquid, salt and pepper.
Simmer 1/2 hour, or until the lentils are very soft.
Add water if you see that the soup needs thinning.
Stir in turmeric or cumin, lemon juice after 20 minutes. Add seasoning to taste.
Place the olive oil on the table so that people can drizzle some on their soup.
Serves 6 to 8 people

I got this from an internet search - I don't bother with the lemon juice or olive oil. I use cumin. It is filling, healthy and everyone loves it.

BTW, 500g of red lentils is around 4 cups, so I just double everything up.
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Gold Member Joined: Oct 20 2010 Posts: 1710

Thanks Shalhevet!! This is a great thread!

Posted: Tue, Feb 21 2012, 9:17 am Post subject: re: Legume (kitnios) soups

Thanks, that looks great.

I make a very similar soup, except it also has in it tomato puree (just a bit as a base). You can also add potatoes.
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Last edited by sarahd on Tue, Feb 21 2012, 4:03 pm; edited 1 time in total

I have this recipe from Mishpacha. It's delicious and versatile.

2.5 cups assorted beans
1/4 c. brown lentils
1/4 c. split peas
6-8 stalks celery, chopped or sliced
6-8 carrots, sliced
1 potato, cubed (opt.)
2 zucchini, cubed (opt.)
2 parsnips, chopped
chopped parsley and dill, to taste
3 cloves garlic, diced
salt and pepper
1 c. green beans (opt.)
handful oats (opt.)

Cook the beans for an hour, add the rest of the ingredients and cook for 1.5 hours. You can add green beans and oats (to thicken the soup) for the last 15 minutes.

This soup is very versatile, as I said. You can add cubed sweet potato or winter squash, you can mix and match beans (just make sure you have 2.5-3 cups of legumes), leave out whichever vegetables you don't have at the moment or don't care for. You can add a turkey neck or some cubed meat to make it fleishig. Served with bread, it's a very filling meal.

ETA: I forgot to write that the recipe is for an 8 qt. pot.

Platinum Member Joined: Sep 11 2004 Posts: 19241

Thanks for this thread! I'm always looking for these recipes. Please add more!
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Platinum Member Joined: Feb 20 2009 Posts: 7948

Similar to Shalhevet's. I love this soup! The lemon and cilantro add a lot, I wouldn't skip.

Red Lentil Soup With Lemon

3 tablespoons olive oil, more for drizzling
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
1/4 teaspoon kosher salt, more to taste
1/4 teaspoon ground black pepper
Pinch of ground chili powder or cayenne, more to taste
1 quart chicken or vegetable broth
1 cup red lentils
1 large carrot, peeled and diced
Juice of 1/2 lemon, more to taste
3 tablespoons chopped fresh cilantro.
1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and saut� until golden, about 4 minutes.

2. Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and saut� for 2 minutes longer.

3. Add broth, 2 cups water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.

4. Using an immersion or regular blender or a food processor, pur�e half the soup then add it back to pot. Soup should be somewhat chunky.

5. Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.

Posted: Tue, Feb 21 2012, 11:37 am Post subject: re: Legume (kitnios) soups

yum! thanks! please keep them coming!
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Silver Member Joined: Nov 15 2010 Posts: 609

This is not a soup, but a great lentil taco dish. Yum! BTW, which is the private healthy eating thread?

Spiced Lentil Tacos
1 tablespoon olive oil
1 cup finely chopped onion
1 clove garlic, chopped
1/2 teaspoon salt
1 cup dried brown lentils, rinsed
1 package (2.25 ounce) taco seasoning
2 1/2 cups vegetable broth
1/2 cup fat-free sour cream
1 chipotle chile in adobo sauce, finely chopped (use half for less heat)
2 teaspoons adobo sauce
8 taco shells
1 1/4 cups shredded lettuce
1 cup chopped tomato
1/2 cup shredded reduced-fat (2 percent) cheddar

Heat oil in large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute. Add broth; bring to a boil. Reduce heat, cover and simmer until lentils are tender, 25 to 30 minutes. Mix sour cream, chile and adobo sauce in a bowl. Uncover lentils and cook until mixture thickens, 6 to 8 minutes. Mash with a rubber spatula. Spoon 1/4 cup lentil mixture into each taco shell. Top with 2 heaping teaspoons sour cream mixture, lettuce, tomato and cheese.

Silver Member Joined: Nov 15 2010 Posts: 609

This is our favorite!!! I reduce the spices drastically for my kids (and me!!)

Vegetarian Black Bean Chili
1/4 cup olive oil
2 cups chopped onions
1 2/3 cups coarsely chopped red bell peppers (about 2 medium)
6 garlic cloves, chopped
2 tablespoons chili powder
2 teaspoons dried oregano
1 1/2 teaspoons ground cumin
1/2 teaspoon cayenne pepper
3 15- to 16-ounce cans black beans, drained, 1/2 cup liquid reserved
1 16-ounce can tomato sauce

Chopped fresh cilantro
Sour cream
Grated MontereyJack cheese
Chopped green onions

Heat oil in heavy large pot over medium-high heat. Add onions, bell peppers, and garlic; saut� until onions soften, about 10 minutes. Mix in chili powder, oregano, cumin, and cayenne; stir 2 minutes. Mix in beans, 1/2 cup reserved bean liquid, and tomato sauce. Bring chili to boil, stirring occasionally. Reduce heat to medium-low and simmer until flavors blend and chili thickens, stirring occasionally, about 15 minutes. Season to taste with salt and pepper.
Ladle chili into bowls. Pass chopped cilantro, sour cream, grated cheese, and green onions separately.

Posted: Tue, Feb 21 2012, 3:44 pm Post subject: re: Legume (kitnios) soups

I just sat down with my big bowl of lentil vegetable soup served with whole wheat couscous! Appropriate to eat while reading this thread, no? It's not a special recipe but if anyone wants, let me know.

Posted: Tue, Feb 21 2012, 10:00 pm Post subject: re: Legume (kitnios) soups

Both of these are yum.

Easy Split Pea Soup
1 bag split peas (2 cups)
1 onion, small dice
2 celery stalks, small dice
4 carrots, small dice
6 garlic cloves, crushed
8 cups water
1 Tbsp salt
1/2 tsp black pepper

Combine all ingredients. Bring to a boil. Simmer for 1 1/2 hours.
Also great in the crockpot.

Red Lentil Soup - canadamom
1 Tbsp olive oil
1 large onion, small dice
2 garlic cloves, crushed
1 carrot, small dice
1 celery, small dice
1 potato, small dice
1 cup red lentils
4 cups water
1 tsp cumin
salt and pepper, to taste

Sautee veggies. Add lentils and other ingredients. Bring to a boil and cook on med flame 30 minutes.
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Posted: Sat, Feb 25 2012, 8:12 am Post subject: re: Legume (kitnios) soups

Here's a really simple Sweet Potato and Lentil Soup

2 teaspoons oil
1 small onion chopped
1 medium (300g) sweet potato chopped
1 cup red lentils
1 large vegetable stock cube, crumbled
3 cups water

Heat oil in large saucepan, add onion, stir over medium heat for about 2 minutes or until onion is soft. Add remaining ingredients,bring to boil, reduce heat, cover, simmer for about 20 minutes or until sweet potato is soft. Blend mixture until smooth.

Serves approximately 4.

This soup comes out extremely thick.

Posted: Sat, Feb 25 2012, 2:15 pm Post subject: re: Legume (kitnios) soups

I make a lentil soup and also make a lentil cholent as we can't stomach beans around here (literally!)

Lentil soup

black lentils
yellow lentils
orange lentils
brown lentils
pearl barley
spilt peas
1 peeled whole onion
3 big carrots peeled cut into large chunks
3 large potatoes peeled cut in quarters

put in lots of lentils, all together at least a cup or even a cup and a half.
Those liking salt a level tablespoon of salt
a level tablespoon of curcum
lots of paprika, chili, garlic powder
Tons of water.

Boil for two hours until reduced. skim off scum when beginning to boil.

For cholent add mash to the lentils and use less water and let it boil down to mush.
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Platinum Member Joined: Feb 28 2010 Posts: 5029

Do you soak the lentils before you cook them? I always do but maybe it's unnecessary?

Beginner Joined: Oct 13 2009 Posts: 20

Super easy and super filling lentil soup. I serve with pasta/rice/bread/crackers and a salad. Based on the recipe in the Quick and Kosher cookbook. The original calls for peas and carrots in the soup too but I prefer my veggies separate. Makes 10-12 servings.

1.5 cups dry red lentils
1.5 cups dry green lentils
15 cups water
6 tablespoons veggie/chicken soup mix
2 tsp each black pepper, onion powder, garlic powder, dried parsley

Put in pot, bring to a boil, simmer for 2 hours and stir occasionally. Enjoy!

On the topic of soup but not lentils, anyone have ideas as to how to turn mushroom barley soup into a protein-filled meal without adding beef to the soup?

Beginner Joined: Oct 13 2009 Posts: 20

tablepoetry: I don't soak, that's why I prefer beans to lentils! (Well, and my husband's stomach...) But dried lentils are so much easier than dried beans bec there's no need for soaking.

Posted: Tue, Mar 06 2012, 1:19 pm Post subject: Re: re: Legume (kitnios) soups