Immune-Boosting Lentil Soup
Week 4 of self isolation and week 1 of school holidays. Hard to believe we are here already! I have become the master of the one pot meal this week, saving on water for washing up is my defence! I am still scanning the pantry for staple items that can be used to minimise expenditure at this time of uncertainty (and reduced income for many). So here we go...... lentil soup, full of immune boosting nutrients in the form of garlic, onions and oregano.
Benefits of this recipe:
So easy to make. Just requires a stir now and again to prevent the lentils from sticking.
Red lentils – quick to cook as they don’t require soaking like other pulses. High in complex carbohydrates, protein, fibre and low in fat, not to mention gluten free! Lentils are a rich source of iron, folate, antioxidants (polyphenols), magnesium, potassium and calcium. Great at reducing blood pressure and preventing heart disease.
Onions – packed full of immune boosting selenium, sulphur, zinc, vitamin C and quercetin (a potent flavonoid with anti-oxidant and anti-viral properties). Onions have strong anti-inflammatory effects, regulate histamine in the body and are great at reducing blood pressure and promoting heart health.
Garlic – similarly to onions, garlic reduces blood pressure and cholesterol levels, acts as an anti-inflammatory and stimulates circulation. A component called Allicin is a potent antioxidant and immune booster, promoting production of white blood cells in the body. Garlic is an anti-viral, anti-bacterial and it also detoxifies the body. Wow!
Carrots – full of beta carotene (precursor to vitamin A), fibre, Vitamin K1 and vitamin C, so amazing for the immune system! A strong antioxidant food, excellent for eye health and reducing cholesterol levels. Cooking carrots releases higher levels of beta carotene.
Bay leaves – are aromatic and used for their flavouring, but not eaten. Nutritionally, they are full of vitamins A and C, Iron, Potassium, Calcium and Magnesium. Bay leaves are traditionally used to treat migraines. They also contain enzymes that breakdown proteins, which assists in better absorption and digestion of nutrients.
Oregano – this wonder nutrient from the mint family has anti-microbial, anti-bacterial, anti-viral, anti-fungal and anti-inflammatory properties. It contains phytonutrients (thymol and cavacrol) which fight infections. Fantastic at alleviating coughs, allergies, cramping, Rheumatoid Arthritis and bronchitis.
Ingredients:
1 cup red lentils (rinsed and drained)
2 onions (finely chopped and organic, if you can)
2 large garlic cloves (finely chopped, organic)
1 or 2 carrots (finely chopped, organic)
2 tbsp olive oil 2 bay leaves Oregano (generous pinch of dried or 1 tsp fresh)
6 cups vegetable stock (homemade, if possible) Salt and ground black pepper
Method:
1. Put all of the ingredients, except the seasoning, in a large heavy-based saucepan. Bring to the boil over a medium heat, then lower the heat and simmer for 1 ½ hours, stirring the soup occasionally to prevent the lentils from sticking to the bottom of the pan.
2. Remove the bay leaves, add salt and pepper to taste. If the soup is too thick, thin slightly with a little extra vegetable stock or water.
3. Serve the soup in heated bowls, accompanied by crusty bread rolls.
4. NB – variations – I also added some chopped kale to my version to add some iron-rich, alkalising green vegetables. You may add other vegetables too if you desire! 5.
Note – ensure the red lentils are rinsed to remove any dirt or debris and do not season until the end/after cooking or the lentils will go hard
