Sumptuous Soups

Our top chefs share their best recipes for luxurious soups, perfect to warm you up even on the coldest of winter days

BINDU GOPAL RAO AND RASHMI GOPAL RAO

L E N T I L S O U P

Packed with protein, folate, iron, phosphorus, potassium and fiber and being low in fat lentils are all about good food. One of the best ways to enjoy lentils is to make an easy lentil soup recipe.

“Lentil soup is very easy to make,” says Ganesh Gangoni, sous chef at Mercure Hyderabad KCP. “Always boil the lentils in a pressure cooker. It is easy to make fine paste. Wash the lentils in fresh water before cooking and soak them in water to reduce the cooking time by about half. If you add salt before it can make the lentils tough. Season with salt after cooking. Lentil soup is very good for reducing weight as they are high in proteins. Lentils also help to stabilize blood sugar, have a great source of fiber and protein.”

Lentil soup is usually vegetarian, but can also include meat. If you can use lentils with husk, it makes for a great fiber-rich dish. A staple food through Europe, Latin America and the Middle East, lentil soup is also mentioned in the Bible. A hearty dish that can take in a variety of vegetables, it is usually pureed and served in winter in Egypt. Lemon juice is added to traditional lentil soup recipes in the Middle East. A simple lentil soup recipe can just include a lentil base and a smattering of spices and still taste exotic.

A typical lentil soup recipe includes vegetables like tomato, pumpkin, onion, carrots, potatoes, celery and parsley and is flavored with garlic, bay leaf, cumin, olive oil and vinegar. Croutons, chopped herbs, butter, olive oil, cream and yogurt are typically used as part of the garnish of lentil soup recipes. With so much variety, it is easy to play around with the lentil soup recipe and using different lentils – red, yellow, green, black or white will give you an all new version of the soup.

Here are two great lentil soup recipes that show the versatility of this dish.

LENTIL SOUP

(courtesy Ganesh Gangoni, sous chef, Mercure Hyderabad KCP)

The Recipe INGREDIENTS

• 5 tsp olive oil • 1 oz onion, chopped • 3/4 oz garlic, chopped • 3/4 oz carrot, chopped • 3/4 oz celery, chopped • A few basil leaves • 1 bay leaf • 3 cloves • 3.5 oz boiled yellow lentil • 2 tsp lemon juice • 1/3 oz black pepper powder • 1 oz coriander roots • Salt to taste

METHOD

• Heat oil over medium heat in a soup pot. Add chopped garlic, cloves and bay leaves. Stir for few seconds. Now add chopped vegetables carrot, onion, celery, coriander roots and basil leaves stir until onion is tender. • Add boiled lentil paste and stir for few seconds and add water. Simmer for 10 to 15 minutes. Add lemon juice, and season with salt and pepper.

Serve hot with garlic bread as accompaniment.

LEBANON LENTIL SOUP

(courtesy Ajay Thakur, corporate chef, Hitchki & Bayroute)

Serving size: 7 oz Prep time: 20 min Cooking time: 20 min

INGREDIENTS

• 2 oz red masoor dal • 1/3 oz onion, chopped • 1/6 oz celery, chopped • 1/6 oz garlic, chopped • 1/3 oz carrot, chopped • 1 1/3 oz tbsp ghee • 1 bay leaf • 4/5 cup water • Salt to taste • 1/2 oz dukkah spice (available on Amazon) • 1 tsp cumin powder • 3 1/2 tbsp vegetable stock

METHOD

1. Soak the dal for at least 20 minutes in warm water so that it becomes soft. 2. In a pan add half the ghee and bay leaf and let it crackle. Sauté all the chopped vegetables until translucent. Add in the strained dal and sauté for a couple of minutes. 3. Add in the water and bring to a boil while you continue to stir and then cover and simmer the dal for 20 minutes or until it has completely dissolved in the water. 4. Remove the bay leaf, cool the mixture and then blend till a smooth thick mixture is formed. In a pan add in the mixture add in vegetable stock, salt and cumin powde. Finish the soup with the remaining ghee. To garnish, sprinkle the dukkah spice and serve hot. Cooking tip: If dukkah is not available in the kitchen one old replace it with any spice like zaatar or sumac, or even garam masala.

Nutrition Facts

Vegetarian Lentil Soup Serving Size 1.5 cups • 240 Kcal • 36g carbs • 5g fat • 12g protein

FAQ Is lentil soup good for weight loss?

Being dense in nutrients, low in calories and high in protein lentils are a great example of good carbs. As they keep you full for longer, they are ideal for weight loss.

Is lentil soup healthy?

Lentils have polyphenols, are a good source of iron, help lower cholesterol, stabilize blood sugar and promote weight loss.

Do lentils need to be soaked?

Pre-soaked lentils need about half the time to cook so you can save precious cooking time. Make sure that prior to soaking the lentils you wash them well with cold water and remove any debris.

What happens if I eat lentils every day?

You can eat lentils every day as they can significantly reduce bad cholesterol and the associated risk of cardiovascular disease.

P O T A T O L E E K S O U P

AFrench classic, potato leek soup is quick, easy, creamy and delicious, this is a great way to add a punch of health into your diet. The best potato leek soup recipe is one that uses top-notch ingredients.

“I like to thicken my soup with natural ingredients

Potato itself is starch, and once you cook and blend the soup it thickens by itself. That’s the most natural way,” says Jitendra Lakhwa, executive chef, Radisson Blu Resort Dharamshala. “While I was in the U.K. and the U.S., I always used russets, although Yukon Golds also have a good texture for potato Leek soup. It is one of my favorite soups. In India I use the farmer’s potato and it gives a good result.”

If you are non-vegetarian, you can use chicken stock and make a simple potato leek soup recipe. To make an authentic potato leek soup recipe, top some fresh sour cream and fresh chives. Likewise, to make an easy potato leek soup recipe, keep your ingredients handy and ready this soup in advance.

Here are two ways to make potato leek soup.

POTATO & LEEK SOUP

(courtesy Chirag Sehgal, Jr., sous chef at ITC Gardenia, Bengaluru)

INGREDIENTS

• 1 tbsp olive oil • 1/2 cup onions • 1/4 cup leeks • 2 cloves garlic • 1 sprig thyme • 3 potatoes, medium size • 1 tbsp butter (unsalted) • 1 tbsp salt • 2 cups milk • 1 tsp white pepper powder • 4 cups water

For garnish

• 12 roundels of leek • 12 pieces of potato, diced, boiled

METHOD

1. Peel and roughly chop the onions, garlic, leeks and potato. In a pan over medium heat add oil, butter, onions, leeks, garlic, thyme, potato and cook it for about 3 minutes until the vegetables become tender. 2. Season with salt and white pepper powder.

Add milk, three cups of water and bring it to a boil. Simmer and cook for 20 minutes until the potatoes are completely cooked. 3. Allow the mixture to cool down and blend it until a smooth puree. Bring the puree to a boil and adjust consistency by adding a cup of water.

Taste and season the soup. Serve hot in a garnished soup plate. 4. To Garnish: Cut the roundels of leeks and char them on a non-stick pan. Add diced boiled potato.

Nutrition Facts Serving Size: 12.68 fl oz

• 100 kcal • 18g carbs • 2g fat • 3g protein

FAQs How long does potato leek soup last in the fridge?

The soup can be frozen, without the cream, for up to three months.

What part of the leek do you use for leek soup?

Only the white and light green parts.

How do you thicken leek and potato soup?

There are multiple ways to thicken the soup, depending on the chef. The most common ways are to add roux, corn starch, and beurre mannie.

How do you keep potatoes from falling apart in soup?

Sauté some potato chunks on a flat pan and add it to the soup after finishing.

What type of potato is best for soup?

Farmer’s potatoes work well with this soup. Choose freshly grown potatoes.

POTATO LEEK SOUP RECIPE

(courtesy Jitendra Lakhwa, executive chef, Radisson Blu Resort, Dharamshala)

Serves: 6 Prep time: 25 mins Cook time: 40 mins Total time: 1 hr 5 mins

INGREDIENTS

• 3 tbsp olive oil • 3 tbsp unsalted butter • 4-5 large leeks, ensure to use only white parts, roughly chopped • 3-4 cloves garlic, peeled • 2.2 lb farmer’s potatoes, peeled and roughly chopped • 6-7 cups vegetable stock • 2-3 bay leaves • 3-4 sprigs of fresh thyme • 1 tsp salt • Cracked black pepper as per taste • 1 cup heavy cream • Parsley, finely chopped for garnish • French baguette slice for accompaniment

METHOD

1. Heat olive oil and butter together In a large soup pan. Once heated, add leeks, onion, bay leaf, thyme and garlic together, keep stirring until soft and tender about 10-15 minutes. Ensure it doesn’t turn brown. 2. Add the chopped potatoes, salt, pepper and vegetable stock and bring to a boil, keeping the pan covered to ensure fast cooking.

Simmer for 15 minutes until potatoes are tender. 3. Once the potatoes are cooked, purée the soup with a hand blender until smooth. Once blended, add the heavy cream and bring to a simmer. 4. Taste and adjust seasoning with salt and pepper if needed. If you the soup is too thin, simmer until thickened. Garnish with fresh parsley and accompany with French baguette slices.

TIPS

While yellow onions are the best for the recipe, you can also use red onions if the former is not available.

Before serving, you can transfer the soup onto oven-proof bowls and place the bread on top. Layer the bread with cheese and broil in a preheated oven until the cheese melts and turns golden brown

In case Gruyere cheese is not available, you can use Parmesan, Swiss or mozzarella.

FRENCH ONION SOUP

Warm and comforting, it is the food of kings

There is nothing like savoring a hot French onion soup with crispy bread on a cold, dreary day. Full of flavor, it is loaded with caramelized onions with a hint of wine, making it a favorite of many. Served with bread generously slathered with cheese, this one is sure to keep your appetite and spirits high!

Origins

The modern French onion soup is believed to have gained full form in Paris around the 18th century. Rich in texture and delectable in taste, the soup is traditionally served with crusty baguette slices and makes for a perfect start to any meal.

Nutrition Facts

A wholesome dish, French onion soup is rich in protein, minerals, vitamins and antioxidants mainly derived from the cheese and the onions. Onions are known to have a positive effect on heart health as well as blood sugar levels. It has anti-inflammatory properties and is known to reduce cholesterol and triglycerides. Onions are known to be good for bone health, to fight bacteria, and take on cancer.

The Best French Onion Soup

Here is a simple and easy recipe that should deliver the star of any meal. Just remember to choose the best onions available, because an authentic French onion soup uses the highest quality ones.

INGREDIENTS

• 3 tbsp unsalted butter • 3 tbsp olive oil • 6 large yellow onions, halved and thinly sliced • 4 garlic cloves, chopped fine • 1/3 cup all-purpose flour • 1/2 cup red wine • 2 sprigs fresh thyme, roughly chopped • 6 cups beef stock or broth • 2 sprigs fresh thyme, chopped • 1 whole bay leaf (dried or fresh) • 1 tsp sugar • Salt and pepper to taste

For serving

• 4 slices of French bread • 1 cup shredded Gruyere cheese

METHOD

1. Heat the olive oil in a large pan and melt the butter. add the onions and cook until soft for about 15 minutes on medium to high heat. Stir every five minutes. 2. Reduce the flame, add the sugar and allow the onions to caramelize. Take care not to burn. 3. Add in the garlic and thyme and fry till aromatic.

Then add the wine and beef stock, followed by salt and pepper to taste. 4. Add the bay leaf, letting it simmer for 15 minutes. 5. Serve with bread slices coated with melted

Gruyere cheese.