Ingredients
1 cup kale, chopped- ½ cup celery, chopped
- ½ cup carrots, julienned
- 1 medium red onion, minced
- ½ cup cilantro, minced
- 2 large cloves garlic, minced
- 2 tbsp. cumin powder
- 1 tsp. cayenne powder
- 1 tsp. pepper
- Brown lentils 1 cup cooked
- Vegetable broth3-4 cups
- 1 tbsp. ghee
- Sea salt
Method
- Wash and soak the brown lentils overnight (at least 7 hours) in filtered water. Drain and rinse them. In a large open pot, place the lentils, adding 4- 6 cups filtered water, and cooking for 30 to 45 minutes, or until done. Add more filtered water as necessary. Ideally they should appear whole and not too mushy.
- Chop the kale, celery and carrots.Mince the red onion,cilantro and garlic.
- In another large pot, melt the ghee, add onions first and sauté for a few minutes.
- Once onions are browned, add the cilantro and garlic.
- Add kale, celery and carrots. Cook for a few minutes .
- Add the cumin, cayenne and pepper powders.
- Pour the vegetable broth and let cook for 5 – 10 minutes.
- Add sea salt
- Add the cooked lentils and let simmer on low heat for another 5 – 10 minutes so all the spices blend together
Note:
- This soup can be used in all three diet direction plans such as Building, Balancing and Cleansing Diet direction plans.
- You can also substitute other greens such as Swiss chard, bok choy in lieu of kale. You can also add other vegetables such as zucchini and yellow squash for a hearty soup.
- In a pinch, you can also use canned brown
Source: This recipe was created by Shiela Moorthy and is often a staple food in her kitchen.
Brown Lentil Soup Food Facts
Lentils: Lens culinasis grow in pods that contain one or two lentil seeds. There are dozens of varieties and they are classified by color. While the most common colors in the US are green and brown, they also come in black, yellow, red and orange. They are sold whole or split into halves. They are a good source of protein, folic acid and dietary fiber. They also contain trace minerals. They help lower cholesterol; manage blood sugar levels from spiking after meals. Studies have shown it reduces risk of breast cancer, if ingested two or more times per week.
Carrots: Daucus carota, a name that can be traced back to the third century B.C.E. There are over 100 varieties. They provide the highest source of provitamin A carotenes of the most commonly consumed vegetables. Two carrots roughly provide 4,050 retinol equivalents, or roughly four times the RDA (Recommended Dietary Allowance) of vitamin A. They also provide vitamin K, biotin, fiber and good levels of vitamin C and B6, potassium and thiamine. They are an excellent source of antioxidant compounds that protect against cardiovascular disease and cancer. They also promote good vision, especially night vision.
Celery: Member of the umbelliferae family. Is an excellent source of vitamin C and fiber. It is also a very good source of potassium, folic acid, vitamins B6 and B1 and a good source of calcium and vitamin B2. Celery contains phytochemical compounds known as coumarins which are cancer preventing and capable of enhancing activity of certain white blood cells. Coumarin compounds lower blood pressure and may be useful for migraines.
Kale:Brassica oleracea acephala is a green leafy vegetable that is a member of the cruciferous or cabbage family. Is an excellent source of vitamins C, B1, B2,B6 and E. It is an excellent source of dietary fiber, as well as minerals such as copper, iron and calcium. It has almost three times as much calcium as phosphorous, a beneficial ratio, since high phosphorous consumption has been linked to osteoporosis because it reduces the utilization and promotes excretion of calcium. Kale also has anti-cancer properties. It is high in antioxidants such as beta-carotene, lutein and zeaxanthin.
Garlic:Native to central Asia, garlic is one of the oldest cultivated plants in the world. It is an excellent source of vitamins B6 and C. It is also a good source of minerals such as magnesium, selenium, phosphorous, calcium, potassium, iron and copper. Garlic appears to provide protection against atherosclerosis and heart disease. Studies have shown that garlic decreases total serum cholesterol while increasing HDL, often termed the “good” cholesterol. It has also shown blood pressure lowering action.
Onions:While there are numerous forms and varieties and are cultivated worldwide, they originated in CentralAsia. Onions are a very good source of vitamins B1, B6, C, K, biotin, chromium and dietary fiber. Onions contain a variety of organic sulfur compounds that provide health benefits. Onions have known to lower lipid levels, prevent clot formation and lower blood pressure and blood glucose levels. Historically it has been used for the treatment of asthma.
Source: Murray, M., Pizzorno, J., Pizzorno, L. (2005) The Encyclopedia of Healing Foods. New York, NY: Atria Books