Red lentil soup is warming, flavorful and very filling. Its spicy flavors are perfect for Winter!
Red lentil soup is warming, flavorful and very filling. It’s high in vegetable protein and fiber, rich in micronutrients needed for optimal health. This soup contains many anti-inflammatory foods and spices starting with turmeric, onion, pepper, cumin, lycopene from tomatoes, and of course garlic. Make sure to always add garlic at the very end of cooking as high temperature destroys its anti-inflammatory properties. Many of these spices have a stimulating effect on the circulatory system making the red lentil soup a warming and energizing dish.
Health Benefits Of Red Lentils
- Are a good source of minerals, especially manganese, copper and iron.
- Are very high in protein. However, lentils don’t have complete protein – they are low in methionine an essential amino acid. Methionine plays an important role in our body and can be called a natural antidepressant. Make sure to complement lentils with foods high in methionine. Turkey, pork and eggs are the highest animal sources of methionine, while seaweed, soybeans and pumpkin seeds are the highest vegetarian sources.
- Unlike other legumes and beans, lentils are low on sulfur compounds and produce very little gas.
- Their high fiber content makes them beneficial for the heart and blood sugar regulation.
Red Lentil Soup
1 ½ cup red lentils
1 big onion or 2 leeks, chopped
5 potatoes, cubed
2 carrots, chopped
1 big tomato or 1 cup Second Chance tomatoes
1 ½ pint chicken broth
4-5 cloves garlic
1 ½ tsp coriander, ground
1 tsp cumin, ground
½ tsp turmeric, ground
juice of ½ lemon
salt and pepper
bunch parsley or cilantro, minced (optional)
- Rinse and soak lentils for at least a couple of hours before cooking.
- Warm up olive oil in a pot over medium heat, add onions and sauté for about 5 minutes.
- Meanwhile, cube and chop up the potatoes and carrots and add them to the pot, keep sautéing for another 5 minutes stirring periodically.
- Add the tomato or the Second Chance tomatoes (if you made some during the summer and if it’s not tomato season anymore) and let cook for 3-5 minutes longer.
- Add chicken broth and lentils, bring to a boil and turn the heat to low, simmering for about another 10 minutes.
- Check lentils and potatoes for readiness, when they are done al dente add the ground spices, salt, pepper and lemon juice. Let simmer for just another 2-3 minutes. Add garlic and fresh herbs, turn off the heat and serve.