Vegetable and Lentil Soup


Published September 30, 2016 |  by Forest Whole Foods  |  in Dinners, Gluten-free, Lunches, Organic, Recipes

vegetable_bonebroth_soup

We love Vegetable and Lentil Soup. We often turn to soup when we have lots of vegetables left over in the fridge and can’t think of a dish that suits them all.  Soups are flexible and forgiving (you can pretty much throw anything in) so they suit us well.

This recipe (like most of our creations) was made up from a fridge of mismatched vegetables and some lentils.  We served it with bread and a good slug of olive oil.

TIP 1: You can cook lentils from dried, but if we have time we like to soak them overnight and drain the water away – this reduces the phytate content.  Phytates are present in a range of whole foods and although they are good for the body in some respects, they bind to certain minerals in the gut .

TIP 2: Organic Turmeric is a true super spice which we add to any meal that lends itself to the subtle flavour and vibrant colour.  To make the most of the healing power of turmeric (anti-inflammatory, antioxidant, general all round super powder) use it at the end of cooking with oil and black pepper – this helps the bio-availability of this bright orange wonder root.

Prep Time: 10  mins (excluding soaking of lentils)

Total Time: 40 mins

Ingredients: 

      • 1 large onion
      • 1-2 garlic cloves (according to your taste – we like lots!)
      • 6 carrots
      • 1 large potato
      • 1 large handful of kale
      • 250g soaked lentils
      • 700ml vegetable broth
      • 2 tbsp olive oil or 1tbsp organic butter
      • 1tsp crushed coriander seeds
      • 1tsp organic turmeric powder
      • Water to blend

 

Method:

  1. Pre-soak the lentils if you feel like it (you don’t have to)
  2. Add the coriander and oil/butter to the pan and heat gently for a few minutes
  3. Chop the onion and garlic and fry lightly until brown
  4. Add the chopped vegetables – just throw them all in together (let’s make this easy)
  5. Once the vegetables are softening add the vegetable broth and lentils
  6. Leave to cook for 30 minutes simmering gently
  7. Blend a little or a lot, depending on your preference and add water until it is the consistency you prefer
  8. Add the turmeric at the end with a few twists of black pepper
  9. Garnish with a drizzle of olive oil and a sprig of fresh basil or coriander

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