Miso Lentil Kale Microgreen Soup

October 22, 2019

Kayna Hogue_Miso Lentil KaleMicrogreen Soup_HamamaRecipes_9.11.19

Author: Kayna Hogue (Hamama Friends group member, find the original post here!)

Prep: 15 min
Cook: 15 min
Makes:
6 servings

 

Subtitle “the most creamy delicious lentils ever”, this miso lentil soup is served with pan-roasted sweet corn and zucchini, and topped with fresh herbs for a meal that tastes summery but is satisfying enough for the colder months too! The recipe is naturally vegan, gluten-free, and can be soy-free. 😋


Kayna Hogue_Miso Lentil KaleMicrogreen Soup_HamamaRecipes_9.11.19

Ingredients:

 

For the pan-roasted zucchini and sweet corn:
- 1/2 tbsp olive oil
- 3 ears corn kernels removed from the cob
- 2 zucchini diced
salt and pepper
freshly-squeezed lemon juice (lime juice also works)

For the miso lentil soup:
- 1 tbsp olive oil
- 1 white onion thinly sliced
- 3 cloves garlic minced
- 1/4 cup dry white wine (optional)
- 7 cups low-sodium vegetable broth
- 1 and 1/2 cups green or brown lentils rinsed and drained
- 6 tbsp white or yellow miso
- 3 tbsp almond butter
- salt and pepper to taste
- pinch of kale microgreens
- chopped fresh tarragon (optional, for serving) (or use other herbs like basil or parsley)

 

Instructions:

 

For the Miso Lentil Soup:

Note: I recommend slicing up the corn kernels before starting the soup, just because then you can stick the corn cobs into the lentils while they cook for even more flavor! Waste not, want not.

1. In a stock pot, warm the olive oil over medium heat. Add the sliced onion. Cook the onion, stirring occasionally, for about 10 minutes or until nicely browned.

2. Add the garlic and a sprinkle of salt, and cook for about 1 minute until fragrant. Add the white wine and stir, scraping any onion-y bits from the bottom of the pan. Add the vegetable broth and bring to a boil. Stir in the lentils, and the leftover corn cobs if using; reduce to a steady simmer and cover the pan. Cook for about 20 minutes, stirring occasionally, until the lentils are tender. (In the meantime, you can make the corn and zucchini mixture).

3. Reduce the heat to low and uncover the pan. (If you desire a thicker soup, add more broth now). Stir in the miso and almond butter. You may need to mash up the miso with your stirring utensil in order to incorporate it smoothly into the lentils. Cook just until everything is hot, and season to taste with salt and pepper.
For the pan-fried sweet corn and zucchini:

4. In a wide skillet, heat the olive oil over medium heat. Add the corn kernels with a pinch of salt and pepper, and stir. Add the zucchini and stir well. Cook for about 5-7 minutes, stirring occasionally, until the corn and zucchini are crisp-tender. Season to taste with salt, pepper, and a squeeze of fresh lemon.

Serve the miso lentil soup and sauteed sweet corn mixture together in a bowl, topped with fresh herbs if desired.


Recipe Notes

SOY-FREE: If you can get your hands on chickpea miso simply substitute it for the regular miso.

NUT-FREE: I imagine this might be tasty made with unsweetened sunflower seed butter! If you can have nuts but not almonds, try roasted cashew butter.

GRAIN-FREE: I adore the sweet summer corn in this dish, but for a grain-free version I suggest using finely-chopped cauliflower instead.

LEFTOVERS: This dish keeps well for up to 5 days in the fridge and reheats beautifully, with a splash of water added if needed to loosen up the mixture.

Nutrition facts include the veggie saute. "These lentils are super umami thanks to a few tricks of mine:
- Use an entire onion and take some time to get it nice and brown before adding the other ingredients.
- Deglaze the pan with wine.
- Stir in miso paste and almond butter at the end so that they don’t interfere with the lentils’ cooking and the bright flavor of the miso isn’t boiled away.

[Some recipe inspiration from Yup It's Vegan! too!]


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