This hearty soup will leave you feeling very satisfied AND well nourished! Gluten-free and vegan, this soup is a huge crowd pleaser for all!!
~ Vegan & Gluten-Free ~
Ingredients:
2 cups green lentils, dried
2 cups yellow split peas, dried
2 tbsp organic vegetable stock
10 cups water
1 can organic coconut milk
1 large yellow onion
3 cloves garlic
2 cm cubes fresh ginger
2 tbsp avocado oil
2 tsp garam masala, ground
1 1/2 tsp cumin seeds
1 tsp cinnamon, ground
1 tsp turmeric
1 tsp chilli powder
1/2 tsp salt
1/2 cup pecans, toasted ( optional garnish)
1/2 cup cilantro, chopped (optional garnish)
Simmer lentils and split peas in water and coconut milk with vegetable stock for about 30 minutes or until soft. Mean while sauté in a large wok onions, garlic and ginger in avocado oil over medium heat until onions are translucent. Add all spices and salt to onion mixture and stir constantly over medium heat to simmer spices. Be careful to not allow spices to burn. It is normal for them to stick to the bottom of the pot, just lower the heat if it looks like they are burning. Simmer spices with onions for another 3-5 minutes. Add lentils and split peas with liquid to wok, stir to combine and simmer on low/medium heat for another 20 minutes. Pour soup into blender (1/2 at a time) and blend until smooth. Return to pot and simmer on low heat for another 5-10 minutes.
Garnish with toasted pecans and cilantro (optional)
Serves 12-16 (freezes well!)
Prep & cooking time:
Prep time ~ 10 minutes
Cooking time ~ 30 minutes
Total time ~ 40 minutes
Love the power of food:
Lentils
Lentils are part of the legume family and are an excellent source of protein. They are low in fat, high in dietary fibre and and excellent source for folic acid. Manganese, phosphorus and iron are also found in good amounts in this nutrient rich legume. Lentils have been shown to help lower cholesterol and manage blood sugar disorders such as Diabetes. Some research has shown a lower risk of breast cancer in women who eat beans or lentils on a regular basis.
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