When it comes to getting lots of nutrients into one dish, soup is the perfect way to do it. Within reason there’s no limit to how much goodness you can blend into any recipe and you can also mix in supplements without compromising the taste! Choosing to prepare soup is also a great way to make a lot of food with minimal fuss – which is perfect when you've got many mouths to feed at dinner time! This tasty dish takes just five minutes to prep for and a further 40 to cook, meaning you can easily make it fresh in the evening. My eight year old calls this his “favourite meal in the whole wide world” and he can easily polish off seconds and then thirds if there’s any left! To see what all the fuss is about and make some yourself, you’ll need the following ingredients:
2 tbsp. of unrefined virgin coconut oil
1 & 1/2 tsp. of cumin seeds
1 & 1/2 tsp. of black mustard seeds
1 onion, chopped
1 tbsp. of fresh ginger, grated
2 tsp. of turmeric
2 tsp. of ground cumin
Pink Himalayan salt
2 cups of chopped tomatoes
8 cups of veggie stock
2 cups of red lentils, rinsed
1 cinnamon stick
1/2 a lime, freshly squeezed
1/2 tsp. of agave nectar
1/4 cup of chopped coriander, to garnish
To begin, heat the coconut oil at medium heat in a large pan and add only the mustard and cumin seeds. Sauté the contents of the pan until they begin to pop and then quickly include the onion, ginger, turmeric, ground cumin and a pinch of the salt. Continue to sauté for a further two or three minutes and then chuck in the two cups of chopped tomatoes and an additional quarter tablespoon of salt. Now give your ingredients a quick stir and continue to sauté for another two minutes.
Now you can include your first half cup of veggie stock and cook until the liquid is reduced by approximately a half. When you can see that this has happened, it’s time to add the red lentils and stir well before adding the remaining seven and a half cups of stock and the cinnamon stick. Next you must turn the heat up to bring your concoction to the boil and then lower the heat again before covering and allowing to simmer for a good 30 minutes.
After 30 minutes the lentils should be tender so you can now add another quarter tablespoon of the Pink Himalayan salt and leave to simmer again for another five minutes. Now you can remove the cinnamon stick and stir in the juice of your lime and the agave nectar. Then it’s time for the fun part, blending it all up! Pour the entire contents of the pan into your blender and blitz it until it’s smooth.
You can now serve into bowls, garnish with the chopped coriander and enjoy!
The combination of everything in this recipe will do great things for your energy levels as well as providing many other health benefits. Red lentils in particular are often spoken of as a super food with anti ageing properties. They are incredibly rich in protein and fibre as well as containing high levels of manganese, iron, potassium and vitamin B1. Including red lentils in your diet is a fantastic way to lower cholesterol whilst also maintaining blood sugar levels.
As we already know, turmeric is brilliant for the system and cumin, coriander and ginger are also amazing ways to give the body a subtle boost. The chopped tomatoes included in this recipe bring a happy dose of lycopene to the table which research suggests prevents many types of cancer.
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