This red lentil soup is a warming, flavorful and very filling.
This red lentil soup is a warming, flavorful and very filling. It is also high in vegetable protein and fiber, rich in micronutrients needed for optimal health. In addition, it contains many anti-inflammatory ingredients like turmeric, onion, pepper, cumin, and of course garlic. Many of these spices have a stimulating effect on the circulatory system which makes the red lentil soup so warming and energizing.
Health Benefits of Garlic
- Garlic helps prevent heart disease due to its ability to reduce blood pressured and inhibit formation of blood clots.
- Garlic also has anti-inflammatory, cancer protective, antimicrobial and antioxidant properties.
- To activate allicin, a powerful anti-inflammatory compound, chop the garlic and leave it in the open air for a couple of minutes. Add garlic at the very end of cooking because high temperature destroys some of its healing properties.
Health Benefits of Red Lentils
- Red lentils are very high in protein. However, lentils like most legumes don’t contain 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. So make sure to complement lentils with foods high in methionine. For example, turkey, pork and eggs are the highest animal sources of methionine. While seaweed, soybeans and pumpkin seeds are the highest vegetarian sources of this essential amino acid.
- Unlike other legumes and beans, lentils are low on sulfur compounds and produce very little gas.
- They are beneficial for the heart and for blood sugar regulation.
- Lentils are high in fiber and are a good source of minerals, especially manganese, copper and iron.
Red Lentil Soup - Spicy and Warming
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.