Spicy Lentil Soup
JUMP TO’S
I’ve been making this recipe for about 10 years now and it’s a great crowd pleaser amongst the spice lovers. It’s easy to make and of course you can temper the amount of spice.
It packs a good punch of flavour and is rich in iron, zinc, copper and manganese.
The Recipe
Spicy Lentil Soup
Prep time: 10 mins Cook time: 20 mins Total time: 30 mins Serving size: 8 servings Ingredients: 11
INGREDIENTS
7 large carrots
1.5 cups of dried red lentils
1 white onion diced
4 garlic cloves minced
2 inch of fresh ginger grated
3 cups of water
3/4 stock pot
1 tablespoon of curry powder
2 tbsp olive oil
1 tablespoon of cream, yogurt or crème fresh (I use whatever I have in)
Bunch of parsley or coriander to top.
Season to taste.
METHOD
Dice the onion, finely chop or grate the ginger and mince or finely chop the garlic.
Heat a deep pot on a medium heat and add the oil. Turn down slightly when the pot is at temperature to gently cook the onions, ginger and garlic (making sure they don’t burn) and add the curry powder too. Turn it off when they’re cooked.
Roughly chop the carrots, you’re going to blitz them when cooked so they don’t have to be uniform. OR you could give them a quick blitz in a blender to reduce some of the chopping time - I’m all for that with two little ones!
Add them to the pot, stir through the spiced onions, garlic and ginger. Then add your water and stock pot, cook for 10 mins. Then add the lentils and cook for a further 8-10 mins with the lid on. until the lentils are done and the carrots are soft.
If the soup is looking a little thick, add some more water to loosen it up. I also check the flavours here too and see if it needs some seasoning, sometimes it doesn’t with the stock pot.
Blitz to your desired consistency and enjoy with a dollop of cream or yogurt and some freshly chopped parsley.
STORAGE
Portion up what you don’t finish, either for the fridge or freezer. Will keep up to 4 days in the fridge and 3 months in the freezer.
Nutrients
per serving
* These nutritional calculations are meant as a rough guide as amounts can vary.
What does this mean?
how this receipe Benefits your body
Predominately this recipe is high in fibre, which helps us feel fuller, aids digestion and helps to prevent constipation. Fibre is thought to lower the risk of heart disease, strokes, type 2 diabetes and bowel cancer.
It also has a high source of protein. The body needs protein to build and repair body tissues, to make enzymes, hormones, and is used as important building blocks of bones, blood, skin, cartilage and muscles. Protein assists in energy metabolism, it defends the body against disease by boosting the immune system. It’s is also a good source of energy.
Iron. Is vital for a healthy functioning body. It supports the following. This recipe is a great way to get non heme iron (plant based iron) into your diet.
Haemoglobin production.
Immune system support.
Hormonal Health.
Skin nourishment.
Reduction of dark circles.
Improved sleep quality.
Enhanced memory.
Reduced fatigue.
Enhanced sports performance
Zinc is essential for a well functioning immune system and metabolism function. It’s important for your skin; acne, rosacea, psoriasis, eczema and wound healing. It helps your sense of taste and smell. Hello covid sufferer’s. Make sure you are getting enough zinc (and vitamin C) in your diet. It also helps to heal your gut, soothing and aiding absorption.
Copper helps in the production of red blood cells and keeps nerves and your immune system healthy. It also helps form collagen, a key part of bone health and connective tissue. Copper also helps your body absorb iron better.
Lentils are also rich in Manganese, which helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays an important role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Making it a great option for diabetics. Manganese is also necessary for cognitive and nerve function.
All in all, this recipe is fabulous for a healthy body, especially in the winter months.