Red lentils do
not require soaking and they cook quickly. They make an ideal soup that
is quick to prepare, gentle to digest and cheap to make.
Lentils are a valuable source of protein, B vitamins, iron, zinc and
calcium and magnesium. To gain maximum benefit from lentils, be sure to
eat them with a grain (such as short grain brown rice) and also foods
rich in vitamin C (such as parsley, lemon juice, fresh tomato or sweet
peppers.)
Serves 4
- 115 g split red lentils
- 2 sticks celery, chopped
- 1 red onion, chopped
- 2 cloves garlic, crushed
- 4 tomatoes or 1 tin (400g)
- 850 ml good vegetable stock (supermarket vacuum pack or water
left from steaming vegetables or plain water may be used if necessary)
- 1 tsp ground coriander
- 1 tsp ground cumin
- 4 cardamom pods
- 1 bay leaf
- 1 lemon, juiced
For the garnish
- 2 tbsp finely chopped parsley
1. Wash lentils, then place all ingredients, except lemon juice, into a large saucepan.
2. Bring to boiling point, then immediately reduce heat and simmer gently for 20-30 minutes.
3. Remove bay leaf and cardamom pods and serve hot, garnished with fresh parsley.
Penny Rushton DNN RSHom practices at the Hale Clinic.
