Cooking Lesson #917: Instant Pot Lentil Soup

…from the Perspectives’ Kitchen

How you doin’? The lowly lentil is a legume that has been sustaining man and woman for thousands of years. Although they are relatively inexpensive, lentils are very nutritious, filling and more importantly, arguably the most flavorful of all the legumes.
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Lentils grow in pods that contain either one or two lentil seeds. Sometimes smaller than the tip of a pencil eraser, lentils can be round, oval or heart-shaped disks. Known as dal or dahl in India, lentils are dried after harvesting and may be sold whole or split into halves, with the brown and green varieties being the best at retaining their shape after cooking. When halved, dried lentils resemble their split pea cousins.
 
Lentils originated in the Near East or Mediterranean areas and have been a source of sustenance since prehistoric times. They are the oldest pulse crop known to man and one of the earliest domesticated crops. Lentil artifacts have been found on archeological digs on the banks of the Euphrates River dating back to 8,000 B.C. and there is evidence of the Egyptians, Romans and Hebrews eating this legume. Lentils are also mentioned several times in the Bible; one example is in the book of Genesis and the story of a hungry Esau, who gave up his birthright for a bowl of crimson lentils and a loaf of bread.
 
Lentils have been a necessity for people struggling with food insecurity or a delicacy for members of the upper class. While those Catholics who could not afford fish during the season of Lent substituted lentils, lentils graced the tables of peasants and kings alike as a tasty and plentiful source of protein. In Greece, this legume was favored by low-income communities while in Egypt it was fed to royalty. Go figure.

Today, there are hundreds of varieties of lentils, with as many as 50 or more cultivated for food. They come in a variety of colors, with red, brown, and green being the most popular. Lentils have an earthy, nutty flavor, and some varieties lend a slight peppery touch to the palate.
 
Even though it is still quite hot in many areas, this special after Labor Day soup is perfect  for the upcoming fall season and is a particular favorite of Joan’s. Using an Instant Pot, this delightful soup can be on your table in about 30 minutes.
 
Prep time:  5 minutes
Cook time:  27 minutes
Total time:  32 minutes
Yield:  6 servings
 
Ingredients
2 tablespoons olive oil
1 cup diced Vidalia onions (sweet onion)
1 cup diced purple onions
1 cup diced carrots
2 cups diced celery
1 teaspoon kosher salt
1 tablespoon minced garlic
1/2 teaspoon freshly ground black pepper
1-1/2 cups green lentils rinsed and picked over for rocks (or red color for a little excitement if you prefer)
32 ounces beef broth (or use vegetable broth for vegetarian version)
2 cups water
1 teaspoon cumin powder
1/4 teaspoon chili powder
1 teaspoon red pepper flakes
1 teaspoon ground thyme
2 bay leaves
2 tablespoons tomato paste
 
Directions

1. Turn your Instant Pot on to SAUTÉ.
2. Add 2 tablespoons olive oil.
3. Add onions and sauté for 4 minutes until just translucent.
4. Add carrots, celery, garlic, salt and pepper and sauté for 3 minutes longer.
5. Add lentils, broth, water, cumin, chili powder, red pepper flakes, thyme, bay leaves and tomato paste.
6. Seal the Instant Pot, make sure the venting knob is sealed and push the pressure cook button to HIGH and set for 20 MINUTES.
7. Once the Instant Pot beeps let it release the pressure naturally. It takes about 5 minutes to release all the steam.
8. Ladle soup into warmed bowls to serve.

 
ChefSecrets:

• Any color of lentils will work but I like green lentils best in this soup.
• Use the 2 different onions as specified—purple and yellow or sweet Vidalia as it gives it a robust flavor.
• When you press the sauté button, let it heat up until the display says HOT before adding oil and let that heat up for another minute.
• You can make this vegetarian or vegan if you prefer, just leave out the broth and substitute it with either veggie broth or water.
• As the Instant Pot comes to pressure, allow for an additional 10-15 minutes. It really depends on how full the instant pot is.
• Always protect yourself from the steam by donning an oven mitt when either doing a quick release or opening the lid.

Quip of the Day:  Q. How do you address an audience full of dried seeds? A. "Ladies and lentil-men...."
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Do you have a question or comment?  Send your thoughts to [email protected]. All recipes and cooking tips are posted on our website https://www.perspectives-la.com/covid-19-survival-guide.
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