Brown Lentil Soup with Coconut and Cloves

Cloves are often used sparingly in many recipes and understandably so. The tiny, tack-shaped spice is an aromatic flavour bomb with sharp, penetrating notes of sweetness, bitterness and heat, as well as a palpable mouth-drying astringency that rides beneath the base flavours. In this recipe - where the smooth, comforting softness of brown lentils star - the earthy zing of whole cloves is ever present but never overpowering, because the creamy texture of coconut milk, the clean spike of fresh garlic and the brightness of canned tomatoes absorb and balance some of the clove's spicy charge. Whole cloves are preferred over ground cloves here, because freshly cracked whole cloves produce an aroma that remains lively long after the soup has simmered. With a no-frills ingredient list and a cook time that comes in under an hour, this recipe is simple - and like most soups - unfailingly forgiving.

This soup has been selected as Type 2 diabetes-friendly by Vandana Sheth, RDN, CDCES, FAND; talk to your care provider about whether this recipe is right for you.

½ tsp. whole cloves
1 (14 oz) can diced tomatoes, including liquid
1 (14 oz) can coconut milk
1 cup brown lentils, rinsed and drained
2½ tsp. sea salt
½ tsp. black pepper, coarsely ground
8 cloves garlic, finely chopped, divided
1 small bunch cilantro, chopped (~ ½ cup)
2 Tbsp. lime juice (from 1 lime)

Finely grind ½ tsp. whole cloves in a mortar and pestle or spice grinder. Transfer to a medium pot.

To the pot, add one 14 oz can no-salt diced tomatoes, including liquid, one 14 oz can reduced-fat coconut milk, 1 cup brown lentils, rinsed and drained, 2½ tsp. Diamond Crystal or 1½ tsp. Morton sea salt, ½ tsp. coarsely ground black pepper, 7 cloves garlic, finely chopped and 3½ cups water and stir to combine. Bring to a boil over medium-high heat, reduce to medium-low and simmer until lentils are cooked through and soup has thickened, 40-50 minutes.

Stir in 1 small bunch cilantro, chopped (about ½ cup), 2 Tbsp. lime juice (from 1 lime) and remaining 1 clove garlic, finely chopped before serving.

Makes 4 servings.