An immune boosting hearty soup. Great for the change of season.
Ingredients 1 large sweet potato 2 carrots 1 stick celery 1 cup red lentils 2 small onions 3 large cloves of garlic 1 tsp ground cumin 1 tsp ground coriander 1 tsp fennel seeds 1 tsp mixed dried herbs Several sprigs fresh lemon thyme Several sprigs fresh oregano Fresh parsley 500g organic chicken stock (or vegetable stock) 1 tin organic tomatoes Himalayan rock salt and pepper 1 ½ Tbsp. coconut oil
Method 1. Chop onion, garlic and fry off in the coconut oil 2. Add the cumin and coriander, and stir through 3. Add the chopped celery, carrot, the peeled and chopped sweet potato, and stir through 4. Add the chicken stock, tinned tomatoes and 1 cup water. Then add the lentils 5. Bring to the boil then reduce heat to a simmer 6. Cover and cook for 20 mins 7. Add the fresh herbs (except parsley) and simmer for another 5 minutes. 8. Blend soup to a semi smooth texture before serving. 9. Serve with smashed avocado and a squeeze of lemon, or a tahini spread, on gluten free toast, sour dough or spelt bread. Sprinkle over hemp seeds (provides a nutty flavour), chopped parsley and cherry tomatoes.
Delicious for lunch or mid-week dinners.
* Freeze off portions to make life easier for quick and efficient meal preparation.
This soup is rich in polyphenol antioxidants such as beta-carotene (sweet potato, carrot) and lycopene (cooked tomatoes). It includes antimicrobial properties of garlic, onions, fresh thyme and has a moderate amount of protein (lentils). It is rich in vitamin A: a fat soluble vitamin which absorbs well with fats such as the coconut oil, chicken stock and avocado / tahini accompaniment. The fresh parsley and lemon squeeze on the avocado is high in vitamin C whilst the hemp seeds, avocado, tahini, provide good poly and mono unsaturated fats.