This soup is perfect “10” nutritionally. Simply put, there is nothing in this recipe that ISN’T good for you! The lentils themselves are chock full of fiber, protein, and iron. Carrots, greens, and salsa veggies offer a rainbow of vitamins and minerals. In earlier posts, we’ve discussed the powerful anti-angiogenic properties of onions, garlic, turmeric, ginger, black pepper, and cumin. There’s a whole lot to love in this soup… and it tastes terrific!
Ingredients (Makes 1 big pot)
3 tablespoons extra virgin olive oil
1 medium onion, chopped
4 cloves garlic, chopped
4 carrots (2 orange and 2 yellow, if possible), chopped
1 tablespoon grated frozen turmeric root (or 1 teaspoon dried ground turmeric)
1 tablespoon grated frozen ginger root (or 1/2 teaspoon dried ground ginger)
1 teaspoon freshly ground black pepper
1 tablespoon ground cumin
1 3/4 cups dried red lentils
6 cups water
2 cups salsa
2 cups packed greens (spinach, kale, etc.), chopped
Plain Greek yogurt, balsamic vinegar, and parsley to garnish
Step 1) Saute the first eight ingredients in a large stockpot over low-medium heat for 8 – 10 minutes, stirring frequently.
Step 2) Add lentils and water. Cook over low-medium heat, stirring occasionally, for 30 – 40 minutes or until lentils and carrots are almost tender. If soup becomes too thick, add additional water, 1/2 cup at a time.
Step 3) During last five minutes of cooking, add salsa and chopped greens. Stir well.
Step 4) Ladle soup into serving bowls. Top each bowl with 1 teaspoon of balsamic vinegar, a dollop of plain Greek yogurt, and a sprinkle of parsley. Serve immediately.