A Fusion of Comfort in a Bowl
There are days that just call for a soul-warming bowl of soup. This Red Lentil Miso Soup is my go-to for exactly that kind of day. It’s a beautiful fusion of a classic, hearty lentil soup with the deep, savory, umami flavor of Japanese miso. If you’re new to miso, it’s a magical fermented paste, typically made from soybeans, that adds incredible depth and gut-friendly probiotics to any dish. By combining it with protein-packed red lentils, we create a soup that is not only incredibly flavorful but also wonderfully nourishing and satisfying. It’s simple, quick, and the perfect wholesome meal to cozy up with.
Ingredients
• Yields: 6 1/2 cups / 1.625 L
• 1 tablespoon / 15 mL coconut or olive oil
• 1/2 medium onion, diced
• 2 cloves garlic, minced
• 2 cups / 500 mL diced carrots
• 5 cups / 1.25 L water
• 1 cup / 250 mL red lentils, picked over and rinsed
• 1/2 teaspoon / 2 mL ground cumin
• 2 tablespoons / 30 mL dark miso
• 1/2 teaspoon / 2 mL salt
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Sauté the diced onion for 3 to 5 minutes, until it becomes soft and translucent.
2. Stir in the minced garlic and diced carrots, and cook for another 3 minutes until the garlic is fragrant.
3. Add the water, rinsed red lentils, and ground cumin. Increase the heat to bring the soup to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 to 25 minutes. The soup is ready when the lentils have softened and started to disintegrate, thickening the soup.
5. In a small bowl, place the miso and salt. Ladle a small amount of the warm soup liquid into the bowl and stir vigorously until the miso dissolves into a smooth, lump-free paste.
6. Pour the miso mixture back into the soup pot and stir to combine. Serve immediately.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 160
• Protein: 9 g
• Fat: 3 g
• Carbohydrates: 25 g
• Dietary Fibre: 5 g
• Sodium: 379 mg
Pro Tips
• for the Best Lentil Miso Soup
• For a deeper flavor, toast the ground cumin in the dry pot for 30 seconds until fragrant before adding the oil and onions.
• Temper the miso by mixing it with warm (not boiling) soup liquid before adding it to the pot. This protects its beneficial live cultures.
• For a creamier consistency, use an immersion blender to partially blend the soup, leaving some texture from the carrots and lentils.
• Brighten the finished soup with a garnish of fresh cilantro, chopped scallions, or a swirl of toasted sesame oil before serving.
FAQ
Q: Is this red lentil miso soup a good source of protein
A: Yes, this soup is an excellent source of plant-based protein. Each one-cup serving contains 9 grams of protein, primarily from the red lentils, making it a nourishing and satisfying vegetarian meal.
Q: How can I make this soup gluten-free
A: This soup can easily be made gluten-free. While most ingredients are naturally gluten-free, some miso pastes are fermented with barley. To ensure the recipe is completely gluten-free, be sure to use a certified gluten-free miso paste, such as one made from soybeans, chickpeas, or brown rice.
Q: Can I use a different type of lentil
A: Red lentils are recommended because they cook quickly and break down to create a thick, creamy consistency. You can substitute brown or green lentils, but they hold their shape more. You will need to increase the simmering time, and the final soup will have a different, less creamy texture.
Q: How should I store leftover soup
A: Store any leftover Red Lentil Miso Soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop. Avoid boiling the soup after reheating to protect the beneficial probiotics in the miso.
