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Winter-Spiced Black Lentil Soup

I've been a forever fan of legumes. Unfortunately recently I have stumbled through the awareness that my body has become quite sensitive to legumes and can not process them as I used to. Much to my dismay, I have had to cut back on the legumes I have loved to include as staples in my diet: garbanzo beans, black, kidney and pinto beans. Fortunately I can still digest mung beans and lentils, so I try to include them in my meals whenever possible. Black beluga lentils have also recently come into my radar. Black beluga like those precious tiny beads of caviar. Where I lost my black beans, I have tried to incorporate black lentils. They are tiny but oh so mighty in the goodness they give the body: they are high in fiber, shown to reduce cholesterol and blood pressure, improve digestion, help to lower blood sugar levels, and contribute to healthy weight.

This winter I have been playing with many recipes, but one of my favorite recipes incorporate, black lentils, warming spices, ginger, garlic, fresh herbs, winter greens and a splash of lime juice.

Enjoy this recipe, play with the fresh vegetables that you can easily chop up and include. Throw in a half a cup of quinoa or brown rice to complete the protein and enjoy.

Winter-Spiced Black Lentil Soup

  • 1 Quart of Vegetable Broth/ Bone Broth

  • 1 large onion or leek - chopped

  • 2 tablespoons of minced ginger

  • 5-6 cloves of garlic - chopped

  • 2 cups of black lentils

  • 2 cups of chopped veggies of choice: carrots, celery, turnips, fennel, etc.

  • 1-2 cups chopped fresh greens (spinach, chard, kale, etc.)

  • 1 tablespoon of turmeric

  • 1 tablespoon of coriander

  • 1 tablespoon of cumin

  • 1-2 tablespoons of fresh herb - parsley, mint or cilantro

  • Tablespoon of Cold Pressed Black Seed Oil

  • Olive Oil/ Coconut Oil

  • Salt

  • Pepper

  • Quinoa or brown rice (optional)


1. Heat a tablespoon of oil in pot. Add chopped onions, garlic, and ginger with the turmeric, curry powder, cumin and salt and pepper to liking. Caramelize onions until they are a golden color.

2. Add the lentils, chopped vegetables to onion mixture and give it a good mix.

3. Add the broth and cook at a medium low heat for about 45minutes.

4. I usually check the lentils to make sure they are not overcooked. Depending on the kind of lentils, they can cook faster than others, so I check them at about 25 minutes and then every 5 minutes from then on. It is good to keep the vegetables, soft but not mushy, as well the lentils.

5. Once the lentils and vegetables have been cooked, turn off the heat.

6. Add the fresh greens and herbs and let them just wilt. The heat of the soup will cook them enough.

7. Salt and pepper to liking.

8. Add freshly squeezed lime juice.

9. Serve on its own or on a bed of brown rice or quinoa.

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