2024 is the year of Meal Prep Swap Parties, so get your squad ready, and I'll help you out with some recipes like this spicier version of lentil soup. Play around with the spices to your liking!
### SPICY LENTIL SOUP RECIPE:
INGREDIENTS:
- 1 cup dried green lentils
- 6 cups bone broth (homemade is best; I used turkey bone broth leftover from Thanksgiving)
- 8 cloves minced garlic
- 2 cups diced sweet onions
- 1 cup diced carrots
- 1 cup diced celery
- 2 cups diced sweet potato
- 2 tbsp spice mix: 2 parts coriander seeds, 1 part cumin seeds, 1 part turmeric, 1 part yellow mustard seeds, 1 part fenugreek seeds, 1 part chili*, 1 part black peppercorn
- 2 tbsp tomato paste
- 1 cup shredded kale (or spinach)
- Salt to taste
- Lemon juice and chopped parsley for garnish and an extra boost of nutrients
INSTRUCTIONS:
1. Soak lentils in double the amount of filtered water, allowing them to double in size. This will make ~2 cups of lentils. For those with severe gut issues, keep soaking in the fridge for at least 36 hours until lentils start to sprout. Soaking reduces phytic acid and aids in digestion, nutrient absorption, and gas reduction.
2. In a 4-qt soup pot, heat 1-2 tbsp olive oil. Over medium heat, mix garlic, onions, carrots, celery, and sweet potato until onions are translucent.
3. Add the spice mix, stirring well for an additional 10-15 minutes on low heat. This is where flavor develops so be patient.
4. Mix in tomato paste, then add rinsed lentils.
5. Pour in bone broth and bring to a boil. Once boiled, lower heat to simmer, cover, and let it cook for 20-30 minutes until lentils are tender.
6. Add chopped kale.
7. When serving, squeeze fresh lemon juice or even some lemon peel (it's a must!) and garnish with chopped parsley for an extra flavor and nutrient boost. Feel free to add other garnishes like parmesan, bacon, sausage, yogurt, etc. It's soup—play with spices, veggies, and what you have on hand!
F.A.M. NUTRITION:
Lentils are extremely high in folate acid, vital for red blood cell formation, healthy cell growth, and early pregnancy. Studies show that higher folate consumption is linked to fewer strokes and heart attacks.
ADDITIONAL NOTES:
*chili: if you want to go extra cheffy, visit your nearest Indian market. In San Diego, my favorite are Akshar Cash 'n Carry and Miramar Cash 'n Carry both located in Miramar. It's where I get most of my spices, dried legumes and grains. To get the best quality spices, you must visit the birthplace of spices - India. You want to know what makes a PRO CHEF PRO? It's all in the sourcing of quality ingredients, especially spices. To make this lentil soup, I used a spicy chili that is just called "round chili" that I think is called dried boriya chili. It's like the size of cherry tomatoes. They are incredibly spicy and so delicious! I also only use the whole green coriander from here as well as normally being located in Southern California, we're more familiar with the Mexican more brown colored coriander. Actually, just get all your spices here! Highly recommend and much more economical.
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It's important to note that the information I provide is not FDA-approved, and it's not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any changes to your health and wellness routines. Individual needs and conditions vary, and a physician or other qualified healthcare provider can offer personalized guidance based on your specific situation. Taking such precautions ensures that any adjustments to your health practices are in line with your unique health profile, helping you make informed decisions that prioritize your well-being.