Red Lentil Curried Soup March 22, 2008

Lately I’ve been craving lentils and for once my cravings are following a healthier route. This is an unusual craving considering that I usually have constant cravings for Stewart’s Mint Marcy ice cream or Ben & Jerry’s Bananas on the Rum, which sits dangerously in my freezer as we speak. So to be a good girl, I decided to make a savory Red Lentil Curried Soup this afternoon.

I try to increase the amount of protein I consume in a day, but I know I do not get enough. Twenty-six percent of a lentil’s mass is made up of protein. So if you had just 3.5 oz of lentils you would be getting 26grams of protein, and you would also satisfy the 60% of iron and 67% of Thiamin (B1) you need in a day. In many parts of the world lentils are an essential part of a low or no meat diet.

Also note that curry powder, especially the yellow varieties are quite good for you. Yellow curry powder contains a lot of turmeric, which gives curry its yellow color. Turmeric is an excellent anti-inflammatory, which is good for bad joints and your heart. Many of the problems associated with your heart and joints are because of inflammation; osteoarthritis and inflammatory heart disease are great examples.

So, I hope you enjoy this delicious yet healthy soup and be sure to let me know what you think.

 

Red Lentil Curried Soup 

 

Soup Base

6          cups of chicken broth, organic, low sodium & free range (if possible)

1          can of coconut milk (the can I used was 14 oz. and was a Thai brand)

2 ¼      cup of water to round out the total liquids

—–

8          cups of liquid total

1          pound of organic red lentils

1 ½      teaspoons kosher salt

 

Flavors

2          tablespoons organic almond oil or any high smoke point vegetable oil

1          medium onion, minced

1          red bell pepper, minced

2          carrots, minced

5 to 6   cloves of garlic, minced (I cheated and used a garlic press)

1          tablespoon ginger, finely minced or grated (I used the garlic press here as well so I didn’t have to peel the ginger)

2          tablespoons curry powder, organic bulk

1          can of organic pureed sweet potatoes

 

Finishing Touches

Lemon juice

Dash of cayenne pepper

Rinse lentils in water till water runs clear. In a large pot, combine the chicken broth, coconut milk and water. Add lentils and bring to a boil over high heat.

Reduce to heat to low and add salt, cover and cook until very soft.

Heat the almond oil in a sauté pan over medium heat. Add minced onions, peppers and carrots to the pan. Cook the vegetables for about 15 minute or so until soft.

Add a little more oil to pan if needed and add garlic, ginger and curry powder and sauté for another 5 minutes. Sautéing the curry powder will allow certain flavors to develop, that can really only be released by cooking it with a little oil.

Add vegetable mixture to lentils. Stir in the pureed sweet potatoes. This will add a little natural sweetness.

To serve squeeze a little fresh lemon juice and a little dash of cayenne pepper on the top.