Turmeric Lentil Soup

Name: Turmeric Lentil Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Indian, Asian
Ingredients: 1 cup split red lentils; 1 cup dried split peas; 3 onions, diced; 4 garlic cloves, diced; 1 tbsp grated ginger; 1 tsp chili flakes; 1 tsp salt; 1 tsp ground cumin; 2 tbsp ground turmeric; 2 cups diced pumpkin; 2 red capsicums; 1 cup diced mushrooms; 2 diced carrots; 2 diced potatoes; 6 cups water or vegetable stock; 3 cups soy milk; 1 tsp cracked black pepper

5 steps

Prep:15minCook:30min

A nourishing and hydrating soup, packed with protein, potassium, zinc, and magnesium. Perfect for recovery and overall wellness.

Updated at: Sat, 20 Apr 2024 08:39:44 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories381.3 kcal (19%)

Total Fat3.8 g (5%)

Carbs66.6 g (26%)

Sugars10.3 g (11%)

Protein23.8 g (48%)

Sodium460 mg (23%)

Fiber16.5 g (59%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 cupsplit red lentils

1 cupdried split peas

1 Tbspgrated ginger

1 tspchili flakes

1 tspsalt

1 tspground cumin

2 Tbspground turmeric

2 cupspumpkin

1 cupmushrooms

6 cupswater

3 cupssoy milk

1 tspcracked black pepper

Instructions

Step 1

Rinse the lentils and peas well. In a large pot, sauté the diced onions on medium heat for about 5 minutes, adding water as necessary to prevent sticking.

Step 2

Add the diced garlic, grated ginger, chili flakes, cumin, salt, and turmeric to the pot. Stir well and cook for another minute.

Step 3

Add the diced pumpkin, capsicums, mushrooms, carrots, potatoes, lentils, split peas, and vegetable stock to the pot. Cover and let it cook for about 30 minutes, stirring occasionally.

Step 4

Turn off the heat, then add the soy milk and black pepper. Stir well to combine. Taste and adjust the salt as needed.

Step 5

Portion the soup into individual bowls. Serve each bowl with a squeeze of lemon, a dollop of soy yogurt, a sprinkle of fresh parsley, and a handful of cashews. Enjoy while hot.

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