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Spicy Lentil Soup

Bean soups are packed with protein and are completely delcious, but they can sit a wee bit heavy in our tummies. The solution is a tiny bit of hot spice to 'lift' the energy and keep things lighter.

extra virgin olive oil
2-3 cloves fresh garlic, finely minced
1 small yellow onion, diced
sea salt
1 carrot, diced
1 small sweet potato, diced
1 small dried red chili, crushed
1 teaspoon ground cumin
1 teaspoon tumeric
1 cup green or brown lentils, sorted, rinsed well
1 bay leaf
4-5 cups spring or filtered water
2 teaspoons white miso
2-3 sprigs fresh basil, finely minced, for garnish

Place a small amount of oil in a soup pot, with garlic and onions and turn heat to medium. When the onions begin to sizzle, add a pinch of sea salt and saute for 2 minutes. Add carrot and sweet potato, another pinch of salt and saute until shiny with oil. Add chili, cumin and tumeric and stir well. Add lentils, bay leaf and water, cover and bring to a boil. Reduce heat to low and cook until lentils are quite soft, about 45 minutes. Remove a small amount of broth, dissolve miso and stir back into soup. Remove bay leaf and simmer soup, uncovered for 3-4 minutes. Stir basil into soup and serve immediately.

Makes 5-6 servings. 


Frey Vineyards
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