Lentil soup

This lentil soup is packed with nutrients, anti-inflammatory spices, and fibre to keep you full and balanced. Perfect for busy days or meal prep.

Ingredients (Serves 2-3)

• 1 cup red lentils (or green/brown lentils, rinsed)
• 1 medium onion, chopped (optional)
• 2 garlic cloves, minced (optional)
• 1 medium carrot, diced
• 1 celery stalk, diced (optional)
• 2 cups fresh spinach , roughly chopped
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric (anti-inflammatory)
• 1/2 teaspoon paprika
• Pepper to taste
• Juice of half a lemon (optional, for a fresh finish)

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Optional Add-ins

• 1/2 teaspoon chili flakes for a little heat
• 1/4 cup coconut milk for creaminess
• A handful of chopped parsley or cilantro for garnish

Instructions

1. Prepare Ingredients
   Rinse lentils thoroughly under cold water until the water runs clear. Chop all vegetables.
2. Cook Base
   In a medium pot, heat olive oil over medium heat. Add onions, garlic, carrots, and celery. Sauté for 5-7 minutes until softened.
3. Spices
   Add cumin, turmeric, and paprika. Stir well for 1-2 minutes until aromatic.
4. Simmer Soup
   Add rinsed lentils and vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, stirring occasionally, until lentils are tender.
5. Add Greens
   Stir in spinach during the last 5 minutes of cooking.
6. Season and Serve
   Season with pepper. Squeeze in lemon juice for extra brightness. Serve warm!

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Benefits

• High Fibre: Lentils stabilise blood sugar and improve insulin sensitivity.
• Anti-inflammatory Spices: Turmeric and cumin support hormonal balance.
• Low Glycemic Load: Helps avoid blood sugar spikes.
• Simple and Quick: Perfect for busy schedules!

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🌱 Fun Fact: Lentils come in a variety of colours—red, green, brown, black, and even yellow! Each type has a unique texture and flavour, making them super versatile for soups, salads, and even snacks. Did you know that lentils are one of the oldest cultivated crops in the world, dating back over 9,000 years! They're tiny but mighty, packed with protein, fibre, and essential nutrients, making them a staple for healthy diets worldwide. 🥄 🥄 Great for vegetarians.