Healthy Recipe: Warming Green Lentil Soup


This satisfying and nourishing soup is an ideal weeknight dinner when temperatures drop. It makes use of genuine  Indian spices which have a warming impact on the physique in keeping with Ayurvedic drugs. 

This recipe combines lentils and cut up peas for a creamy nutty texture, with the shock taste burst of raisins marinated in curry. It's implausible served over a bowl of sizzling rice with recent herbs and a squeeze of lime. The mix is so flavorful, vivid and warming for a Fall night or weekend lunch. The lentil-split pea mixture was impressed by a recipe within the Esalen cookbook and tailored by infusing warming Indian spices into the broth.

Lentils ought to be a staple in each pantry as a result of they're fast cooking and don’t require soaking – you can also make a meal in thirty minutes! Lentils are wealthy in important vitamins like protein, B nutritional vitamins, magnesium, iron, and zinc. Right here they make a terrific soup, however you can too use them as burrito filling, sprinkled over salads, and even spooned over rice to create a hearty pilaf. 

The traditional Indian medical system, referred to as Ayurveda, is predicated on a pure and holistic method to bodily and psychological well being. It is likely one of the oldest medical techniques and stays the core of the Indian medical method. Ayurvedic drugs considers the altering well being wants of the physique all through the seasons. The Ayurvedic philosophy says that within the winter, the metabolism works more durable to keep up the interior physique temperature. So the advice is to extend wealthy, nutrient-rich, and warming meals to assist the physique keep power. This implies growing the usage of heat-generating spices like cinnamon, nutmeg, and ginger. 

This soup is so good, make a double batch and freeze it for a future dinner. It reheats fantastically and makes the wholesome alternative the simple one.


1 cup yellow cut up peas

1 cup lentils, pink most well-liked 

7 cup water

1 medium carrot, washed and diced

2 tablespoons recent ginger, peeled and minced

2 tablespoons curry powder

¼ teaspoon floor cinnamon

¼ teaspoon floor nutmeg 

¼ teaspoon floor ginger

2 tablespoons coconut oil

8 inexperienced onions or scallions, thinly sliced

3 tablespoons golden raisins

1/3 cup tomato paste

1 14- ounce can lite coconut milk

2 teaspoons high quality grain sea or Kosher salt

½ bunch cilantro, roughly chopped 


Rinse the lentils and cut up peas till the water runs clear after which switch to an additional giant inventory pot with 7 cups of water. Shortly carry to a boil after which cut back to a simmer. Chop and add the carrot and 1 tablespoon recent ginger. Cowl and simmer till the cut up peas soften, roughly half-hour.  

Whereas the lentils simmer, warmth a small saucepan over low warmth and toast the warming spices—curry powder, floor cinnamon, floor nutmeg, and the bottom ginger. Warmth till aromatic, being cautious to not burn. Put aside.

In the identical sauce pan, warmth coconut oil over medium warmth and add half the inexperienced onions, the remaining 1 tablespoon of ginger, and raisins. Saute for 2 minutes, then add the tomato paste, and saute one other couple of minutes. Add the toasted spices to the tomato paste combination and stir to mix. Add this combination to the simmering lentils together with the coconut milk and salt. 

Prepare dinner all collectively for 20 minutes or till the soup reaches your most well-liked consistency. The longer you simmer the soup the thicker it is going to be. 

Serve heat over rice with a beneficiant serving  of chopped inexperienced onions, cilantro, and squeeze of lime juice. A spoonful of yogurt and your favourite sizzling sauce are additionally nice additions. 

Makes 8 servings.


Energy 220

Protein 10 g

Complete fats 7 g

Saturated fats 6 g 

Ldl cholesterol 0 mg

Carbs 29 g 

Fiber 8 g 

Complete sugars 5 g 

Added sugars 0 g 

Sodium 530 mg 

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