Superfood gut friendly soup! It’s super because it’s super cheap and filled with fibre (which is super important!).
As you may know, I am really passionate about spreading my knowledge and passion about how food can affect your mood and a key element of this is making sure we have enough fibre in our diets to feed our good gut bacteria.
Unfortunately a large majority of the population doesn’t get enough fibre and this means our good gut bacteria cannot thrive which can lead to issues with our immune system, hormone regulation and what I find most interesting… a poor mood.
90% of seretonin (our happy hormone) is created in the gut so by making sure the environment is as healthy as possible is setting a great foundation to support our happiness.
Good news is, is that fibre rich ‘superfoods’ are usually so cheap that everyone should have the opportunity to include them in their diet. Legumes such as lentils, beans and chickpeas are great examples of these fibre rich foods yet quite often we aren’t really too sure what to do with them!
So here is a really easy recipe that you can follow to make a beautifully tasty vegetable and lentil soup. Perfect for bulk making and using for a nourishing tasty lunch
Ingredients
Serves: 4
2 tbsp olive oil
1 medium onion, chopped
2 carrots, peeled and chopped
4 garlic cloves, minced
2 tsps ground cumin
1 tsp curry powder (optional)
1/2 teaspoon mixed herbs
1 large can diced tomatoes, lightly drained
200g lentils
900ml vegetable stock
450ml water
Salt to taste
Pinch of red pepper flakes
Freshly ground black pepper, to taste
2 handfuls of chopped kale (or any green leafy veg), tough ribs removed
1 to 2 tablespoons lemon juice to taste (optional but helps with iron absorption from greens!)
Method:
1) Warm the olive oil in a large pot over medium heat. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
2) Add the garlic, cumin, curry powder and mixed herbs. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the chopped tomatoes and cook for a few more minutes, stirring often.
3) Pour in the lentils, stock and water. Add the salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper.
4) Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.Transfer 2 cups of the soup to a blender and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
5) Add the kale and cook for 5 more minutes, or until they have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice to your liking. For spicier soup, add another pinch or two of red pepper flakes. Leftovers will keep well for about 4 days in the fridge or can be frozen for several months.
Hopefully you find this really useful in your goal to increase your fibre intake as well as giving you a great lunchtime option
I would love to hear if you try it so do let me know if you make it! 🥑🥑❤️
Also please comment if there are any other recipes you would love to see!
Laura xx
