What’s Cooking in Kelli’s Kitchen

Greetings Food Fans - 

I am taking a moment away from worrying about the government shutdown, increased farm bankruptcies, and the potential for food access emergencies, to think about softer, warmer times. Specifically, the joy of standing in my kitchen with a cup of coffee and my favorite wooden spoon gently stirring a simmering pot of soup on the back of my stove. Last week, we dove into the world of Blue Zones and how adding more legumes to our diets can boost our longevity and overall well-being. This week, I’m following up with my unabashed LOVE for one of my all-time favorites: the humble lentil.

Lentils have a story almost as rich as their earthy flavor. These little lens-shaped pulses are among the oldest domesticated crops in the world. Originating in the Fertile Crescent (modern-day Turkey, Syria, and Iraq) over 8,000 years ago, lentils show up in ancient Greek, Roman, and Egyptian kitchens and have fed everyone from commoners to kings across millennia. Their deep past gives them a place not just in history books but in our modern kitchens too. 

In my “Soup of the Day” era, lentil soup was my signature staple. There’s something about lentils that just feels right in a soup: hearty, nutritious, forgiving, and deeply comforting. Here are some of the reasons why I hold lentils in such high esteem:

• Quick to Cook - Unlike many dried beans, lentils don’t need soaking and cook in a brisk 20-30 minutes even at our high altitude.
• Nutrition Powerhouses - They’re packed with protein, fiber, iron, and folate, aligning perfectly with what we discussed last week about the Blue Zones’ legume-rich diets.
• Economical & Versatile - Lentils stretch a grocery budget and can easily be made into soups, salads, stews, or veggie burgers.
• Comfort Food with a Backbone - Their earthy flavor is cozy, grounding, and satisfying without being overly heavy.

Here’s another thing worth noting: lentils are also one of the most common, and most overlooked, items in food pantries. They’re inexpensive, shelf-stable, and incredibly nourishing, yet many folks simply do not know what to do with them. Once you realize how quick and adaptable they are, that humble bag of lentils suddenly becomes a ticket to dozens of easy, wholesome meals. Sounds like the perfect intersection for Kelli’s Kitchen!  Here is a recipe for a surprising soup that will nourish your body and your soul:

Mulligatawny Soup with Lentils and Coconut Milk

INGREDIENTS:

¼ c butter 

1 yellow onion, chopped

1 carrot, peeled and diced

1 red jalapeno, seeded and diced

3 garlic cloves, minced

2 t peeled and minced ginger root

2 small firm apples, peeled, cored and diced

1 14.5 oz can diced tomatoes

1 T curry powder

1 t ground cumin

½ t paprika

½ t ground cinnamon

½ t ground turmeric

¼ t ground cardamom

¼ t freshly ground black pepper

½ t dried thyme

½ c lentils - uncooked

3 c chicken or vegetable broth

1 can unsweetened coconut milk

Salt and black pepper to taste

Roasted cashews for garnish

Chopped cilantro and/or green onions for garnish 

DIRECTIONS: 

1. Melt the butter in a large pot or Dutch oven over medium-high heat. Add the onion, carrot, and jalapeno, then sauté for 4 to 5 minutes or until the onions have softened.
2. Add the garlic, ginger, apples, and diced tomatoes to the pot. Sauté for another 3 minutes or so, then add in all of the spices and stir to combine.
3. Add in the lentils and broth and bring to boil stirring regularly. Reduce heat and simmer uncovered for about 30 minutes.
4. Puree about 75% of the ingredients using either an immersion blender or with a blender or food processor (be careful).
5. Return the soup to the pot if needed, then stir in the coconut milk. Adjust seasoning to taste. Garnish with cashews and green onions if using, and serve with pita, naan, or other bread for dipping.

Kelli’s Closing Thoughts on Lentils:

Legumes and Plant-Based meals are key to living a long and healthy life. Lentils fit that model perfectly and are a small change that can have a big impact. They stretch your grocery dollars, support heart health, and pair beautifully with whatever seasonal produce you have on hand. Here’s to good food, warm kitchens, and cooking something that loves you back!