Vegetable and brown lentil soup

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Simplicity is always a winner in my kitchen, why complicate cooking when all you need is a handful of fresh seasonal ingredients. Soups are a favourite of many, there is something magical about them that is comforting, satisfying and makes you feel happy. Soups are generally easy to eat and digest, they also provide hydration to the body alongside many beneficial nutrients, precisely what is needed when fasting. Soup combinations are endless and make the perfect light dinner, and any leftovers are handy for lunch at work.

I can’t stress enough the health benefits of lentil dishes, they are indeed a healthy option at the table. It has Low glycaemic index GI which means it helps maintain and steady blood sugar level, it is rich in fibre, therefore, helps lower cholesterol, not to mention that it supports the digestive system by preventing constipation but remember to drink enough water. It is high in protein, folate, phosphorus, magnesium, iron, zinc, potassium, B1 and B6.

The saying "small but mighty" surely applies to this tiny holy grain. You should try my Vegan lentil kibbeh nayyeh and my traditional lentil soup.

This soup is so healthy, low in calories ( 187 per serving) without stripping it from flavour nor originality.

It is a must at your dinner table so get cooking.

Preparation Time: 10 minutes

cooking: 35 minutes

Servings: 6 as a starter

Ingredients:

  • 1 cup Lentil

  • 2 carrots

  • 5 stems celery

  • 1 red pepper

  • 2 tomato

  • 1 onion

  • 2 tablespoons olive oil

  • 3 garlic cloves

  • ½ cumin

  • 2 cups chopped swiss chard

  • salt

  • pepper

Method:

· Chop the vegetables into small cubes and set aside.

· Parboil the lentils for 15 to 20 minutes reserving the water.

· On medium heat sauté all the vegetables in olive oil for a few minutes.

· Add the cumin, black pepper and salt to taste.

· Add the sautéed vegetables to the parboiled lentils, adjust the salt and leave it on medium heat until lentils are cooked but not mushy.

· Add the swiss chard at the end and let it cook 1 minute only to preserve the beautiful colour.

· Finish with homemade chilli oil.

Notes:

· I parboil the lentils then add the vegetables as I want to keep the vegetable firm but cooked.

· The ratio of lentils to vegetable is optional, you can increase either without affecting the properties of the soup.

· I add a lot of celery as lends the soup a delicious flavour at it is amazingly low in calories and full of fibre.

· Adding cumin aids relieve from bloating.

Per Serving: 187 Calories; 5g Fat (23.4% calories from fat); 10g Protein; 27g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 67mg Sodium.

Maha NakliComment