25 Jun Immune Boosting Red Lentil Soup
This Eastern European soup’s lentils pack a balanced protein-to-carbohydrate ratio into an easy-to-digest form. The red onion boosts immunity and has pain-reducing anti-inflammatory properties. Antibacterial benefits are provided by garlic as well as honey, which also offers immune-boosting and antiviral qualities. Basically, we urge you to read on people – this soup (kindly taken from the Vegetarian Times) is a goodie!
Red lentils are common in Turkish, Indian, and Eastern European dishes and cook in half the time of green or brown lentils. You can also flavour this soup with curry powder, dried thyme, or paprika in place of the ground cumin.
You Will Need to Serve 8:
(Prep time is 30 minutes or less)
- 2 Tbs. olive oil
- 1 large red onion, finely chopped (2 cups)
- 3 cloves garlic, minced (1 Tbs.)
- 1½ cups red lentils
- 2 Tbs. ground cumin
- 1 15-oz. can chopped tomatoes with liquid
- 1 Tbs. honey
- 3 bay leaves
- 1 Tbs. red wine vinegar
- ½ cup plain low-fat yogurt
How to Make:
1. Heat oil in large saucepan over medium heat. Add onion and garlic, and sauté 5 minutes, or until soft. Stir in red lentils and cumin, and cook 1 minute, or until cumin is fragrant and lentils are coated with oil. Stir in tomatoes with liquid, honey, bay leaves, and 7 cups water. Season with salt and pepper, and bring to a boil.
2. Cover pan, reduce heat to medium-low, and simmer 20 minutes, or until lentils are soft and falling apart, and soup is thick. Add a little water to thin soup, if necessary. Remove bay leaves, stir in vinegar, and serve with dollops of yogurt.