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By Sarah Cobacho
TURMERIC LENTIL SOUP
6 steps
Prep:15minCook:30min
I’ve been feeling a little bit off these past few days, and this turmeric lentil soup has been such an enjoyable treat that provides so many nourishing nutrients.
It’s high in protein, potassium, zinc and magnesium while providing much-needed hydration. I can’t recommend it enough for when you’re feeling a little under the weather and feel like something soothing and satisfying that’s also going to help you recover.
It makes 4 plates as a main but would also be great as a starter or snack throughout the day.
✨Nutrition tip: Legumes are an excellent source of zinc, and if you’re currently working towards increasing your zinc intake, soaking the lentils and peas can be helpful. Although it’s not necessary, soaking does reduce phytates, which can inhibit zinc absorption.
Updated at: Thu, 17 Aug 2023 03:58:27 GMT
Nutrition balance score
Great
Glycemic Index
42
Low
Glycemic Load
29
High
Nutrition per serving
Calories411.5 kcal (21%)
Total Fat6.1 g (9%)
Carbs68.6 g (26%)
Sugars10.9 g (12%)
Protein24.9 g (50%)
Sodium463.8 mg (23%)
Fiber16.8 g (60%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
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1 cupdried red lentils
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1 cupdried split peas
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3onions
diced
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4garlic cloves
diced
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1 Tbspgrated ginger
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1 tspchilli flakes
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1 tspsalt
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1 tspcumin
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2 Tbspturmeric
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2 cupspumpkin
diced
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2capsicums
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1 cupmushrooms
diced
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2carrots
diced
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2potatoes
diced
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6 cupswater
or vegetable stock
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3 cupssoy milk
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1 tspcracked black pepper
To Serve
Instructions
Step 1
Rinse the lentils and peas well.
Step 2
Add the onions to a pot on medium heat and cook for 5 minutes, using water to prevent them from sticking as needed.
Step 3
Add the garlic, ginger, chilli, cumin, salt, and turmeric and cook for a minute while stirring.
Step 4
Add the pumpkin, capsicums, mushrooms, carrots, potatoes, lentils, split peas and vegetable stock. Cook covered for 30 minutes, stirring occasionally.
Step 5
Turn off the heat, add the soy milk and black pepper, and stir well. Adjust the salt as needed.
Step 6
Pour into individual bowls and serve topped with a squeeze of lemon, soy yogurt, fresh parsley and cashews, and enjoy.
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Notes
2 liked
0 disliked
Delicious
Kid-friendly
One-dish
Special occasion
Spicy