Souper Soup To Make You Feel Super
Sweet Potato, Carrot & Lentil Soup
This is such an easy soup to make; it is gently spiced; it's hugely nourishing - like a hug in a bowl, especially on a rainy dark day; it's filled with plant protein (from the lentils); & bursting with Autumnal goodness.
* Chock-a-block with Beta-Carotene from the Carrots & Sweet Potatoes (did you know that Beta Carotene increases the number of infection-fighting cells, natural killer cells & helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging? Fancy that? Yes I sure do!)
* Filled with anti-inflammatory yumminess from the Garlic & Ginger (Garlic, a mucho flavourful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity & increases the efficiency of antibody production. & Much more. But there's a recipe to make!)
* Bursting with immune-boosting Onions & Spices (so much more than a mere tasty cookery must-have, onions contain Vitamins A, B6, C and E, minerals such as sodium, potassium, iron & also dietary fibre. In addition, onions are a good source of folic acid).
Yoga Lili x
200g Red Lentils
1.5 pints boiling water (I use Vegetable Stock for added flavour) & also set aside some additional water when adding the lentils later
1/2 to 1” fresh Ginger root, chopped very very finely or ideally grated (I keep ginger in the freezer always & then just use my handy microplane to add it into any dish)
3 good-sized cloves Garlic, crushed
Pink Himalayan or Irish Atlantic Sea Salt (1/4 tsp. or so) - to your taste
1 tablespoon organic raw Coconut Oil (you could also use Ghee or Irish grass-fed Butter but I prefer the Coconut Oil in this particular recipe due to the addition of the Coconut Milk at the end)
1 400g tin full-fat Coconut Milk
2 medium Onions, chopped/diced very small
1 very large Sweet Potato (or 2/3 medium ones); peeled & diced into 1” cubes
3 large Carrots (or 5 smaller ones); peeled & diced into 1” cubes
Spices (reduce the quantity to half teaspoons if you only like VERY very mild dishes but this is already just a very lightly spiced soup):
1 tsp Ground Coriander
1/2 tsp Fenugreek
1 tsp. Ground Coriander
1 tsp. Turmeric
1/4 tsp Chilli Flakes
1 pinch Asafoetida*
A large handful of fresh chopped Coriander (or fresh or dried Parsley if you don't have fresh Coriander) - to be added at the serving stage
* You can get Asafoetida (a.k.a. Hing) easily enough in Asian supermarkets; it doesn’t smell very nice raw but does not lend its scent to any dish when cooked in hot oil as it is here. It’s said to be good for gastrointestinal conditions, IBS, flatulence, menstrual issues; it is held to be a natural blood-thinner (so beware if you’re on anticoagulants such as Warfarin, i.e., don’t overdo your intake!), it assists respiratory conditions & much more. I just like the taste.
Check the Lentils to remove any stones & rinse. Wash well so that any dust or minute detritus is removed. Set aside.
Heat the Coconut Oil on low-medium heat in a large, heavy-bottomed saucepan or stock pot.
Add the chopped Onions & sweat for about 5-7 mins - don’t let brown or burn. Season lightly.
Add the diced Carrots next. Stir/mix with the Onions. Again sweat for another 5 mins.
Add the diced Sweet Potato next. Stir/mix with the Carrots & Onions. Season again & sweat for another 5 mins.
Now add the Ginger & Garlic. Stir into the sweated vegetable mix well & ensure no burning - turn the heat down if you need to.
Next add the Spices all into the mix; stir into the vegetables well & ‘dry cook’ for about 3-4 minutes.
Now add the Stock (preferable) or water, stir well & turn the heat up to medium-high & bring the mixture to a slow boil. Once at a full boil, turn the heat back down to low-medium & simmer for c. 15 mins.
Remove from heat & allow to cool slightly. Cool enough to now safely ‘blitz’ with a handheld blender to a well blended though quite thick consistency. Return to the heat.
Add the washed/drained Lentils & add about another 1/2 water; the lentils will need some additional moisture.
Bring to the boil. Continue to boil for 10 mins then turn the heat down to a simmer for another 15 mins. Stir occasionally so that the lentils don’t ‘stick’ to the bottom & are distributed throughout the soup.
Remove from the heat & allow cool a little.
If freezing/storing now, totally cool then put into containers for fridge/freezer.
If serving now, add the whole tin of Coconut Milk in; turn on heat again to very lowest setting & just allow the milk to get blended thoroughly into the soup but do not overheat.
Once the soup has been ladled into heated serving bowls, garnish with either the Coriander or the Parsley. You could also add some toasted seeds, a swirl of any leftover Coconut milk & some toasted Coconut flakes
Depending on your appetite, you could serve with Naan or Roti.
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