Sweet Lentil Soup

Name: Sweet Lentil Soup
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: Indian, Asian
Ingredients: ¼ c red lentils (whole coral); 3 c broth (dashi or water); 80g sweet potato; 2 tomatoes (150g); 1 carrot (40g) (place under the tomatoes so the juices will keep it from burning; 1 small shallot; 1/4 tsp cumin; Salt (rock or sea); Pinch black pepper; 1/4 tsp Coriander seeds; Ceylon cinnamon tiny pinch; Pinch ginger powder; Pinch nutmeg; Star anise (break 1 carpel off); Rosemary (few needle leaves off one stalk)

15 steps

Prep:15minCook:1h

In Ayurveda, there are 6 tastes and these 6 play a major role in helping balance your body’s dosha. Each of these tastes has a role in increasing or decreasing your Dosha. I see a dosha as an energy force ignited in our core and it travels freely through our bodies carrying light where it is needed. So, Sweet, what does sweet does? Sweet increases the Kapha dosha energy and reduces the Vata and Pitta doshas energy. Sweet when consumed in a manner that won’t aggravate your body it can end up adding nourishment to the body, helps healing skin, supports bowel movement, and supports the mucus membrane. Sweet can also mean excess mucus, excess fat accumulation and heaviness. This is where intuitive eating comes in to balance the information provided. Firstly, sweet veggies will break down into its smallest building block which is sugar yes, but is all sugar created equal? Not really. Because the source of the sugar here comes from whole vegetables, complex carbs, and with the addition of beans (fiber and protein) and a drizzle of olive oil on top (fat), the glucose (sugar) will be released slowly into the blood stream without spiking your insulin. Get all the benefit by listening to your intuition. Adding a source of probiotics here definitely one ups the gut health. If you want help learning more about your dosha, complex carbs or ayurveda, talk to me, start a convo :)

Updated at: Tue, 02 Jan 2024 09:50:14 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories164.8 kcal (8%)

Total Fat1.1 g (2%)

Carbs32.4 g (12%)

Sugars7.2 g (8%)

Protein8.6 g (17%)

Sodium1490.2 mg (75%)

Fiber5.7 g (21%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

¼ cred lentils

whole coral

3 cbroth

dashi or water

Instructions

Step 1

We start with bringing life to the lentils. Sprouting lentils a day or 2 in advance, just follow the How to: Sprouting.

Step 2

After your lentils have sprouted, wash and place in a pot covered with water. Cook uncovered on high heat until the water starts to boil. Reduce the heat, cover the pot and allow the lentils to simmer for 15-20 minutes.

Step 3

Now for the trays; we start with tray one as it takes longer to cook.

Step 4

I left the veggies whole, however, you can chop the veggies in half to reduce cooking time. I only chopped the carrot into 3 big chunks and left everything else whole.

Step 5

Place veggies on a baking tray. My trick here is to place the tomatoes on top of the carrots so the juices from the tomato will moisten the carrot chunks and keep them from burning.

Step 6

Tray two just has a whole shallot, in the oven it goes.

Step 7

Both trays go in the oven, temperature is 180 degrees celsius.

Step 8

Tray one needs 30 to 40mins for the veggies to soften and tray two needs 20 to 30mins.

Step 9

I strained the lentils here. When to strain and when to use the cooking liquid of legumes? If you want to talk more about it start a conversation :)

Step 10

Once trays are out of the oven, peel the shallot. I kept the rest of the veggies with the skin/peel. The skin of shallot I usually keep for stocks and broths, so you can do that or add it to your compost pile.

Step 11

The peel\skin is full of fiber & nutrients so I kept the veggies’ skin on here.

Step 12

In the pot of lentils, add your veggies skin and all, except for onion, peel the onion and that skin can be used as spice or in stock, broth or dashi. So many tricks to reduce waste in the kitchen and most of these tricks we’ve been doing for centuries we just lost touch and we are reintroducing them back into our lives.

Step 13

Cover the veggies & lentil with broth and simmer for 20 to 30mins

Step 14

Once the soup thickens and you like the flavors, pour into a blender and blend to a smooth consistency.

Step 15

Suggestion for serving: 1. lemon juice, cumin powder and olive oil. 2. yogurt, olives and olive oil. 3. Hemp & kimchi