Hi everyone! Today we are introducing a simple and delicious lentil soup recipe. This soup is rich in carbohydrates, protein and good fats, which can provide sufficient energy and is perfect for busy lifestyles, especially for recovery after exercise.
This soup is simple in ingredients and easy to prepare, making it a healthy dish that is perfect for meal prepping during the week. Let's take a step-by-step look at how to make this nutritious lentil soup.
Lentil Soup Main Ingredients:
- Coconut Oil 60 ml
- 2 yellow onions, diced
- 6 cloves garlic, minced
- 4 carrots, roughly diced
- 6 small sweet potatoes, peeled and diced
- 760 g red lentils
- Vegetable Stock 1890 ml
- 2 bay leaves
- 10 g fresh thyme
- 270 g kale, chopped
Crispy Topping:
- Unsweetened Shredded Coconut 96 g
- Toasted Walnuts 150 g
- Whole Coriander Seeds 15 ml
- Whole Cumin 15 ml
- Whole Fennel 15 ml
- Salt 2.5 ml
Boiled Eggs:
- 5 large eggs
- Ice 280 g
Step 1: Prepare the ingredients
First, we need to prepare all the ingredients. Dice the onion, mince the garlic, and cut the carrots and sweet potatoes into suitable pieces. Wash and chop the kale. Once you have prepared them, you can start cooking.
Step 2: Sauté the basic vegetables
In a large soup pot, add coconut oil and heat over medium heat. Once the coconut oil has melted, add the diced onion and stir-fry for about 5-7 minutes until the onion becomes transparent. Next, add the chopped garlic and continue to stir-fry until the garlic is fragrant.
Step 3: Add carrots and sweet potatoes
Then, add the chopped carrots and sweet potatoes to the pot and sauté until soft. It will take about 5 minutes for the vegetables to soften slightly and release their fragrance.
Step 4: Add lentils and stock
At this point, add the red lentils and vegetable stock and stir well. Heat the ingredients in the pot until they are almost boiling, then add the bay leaves and fresh thyme. Reduce the heat to low and continue to simmer. The recommended time for this slow cooking is 30 minutes to 2 hours, and the more you simmer, the more flavorful it becomes.
Step 5: Add kale
A few minutes before the soup is done, add the chopped kale and cook for a few more minutes until the kale is soft. Kale not only adds flavor, but also provides rich vitamins and minerals.
Step 6: Portion and store
When the soup is done, divide it into five portions and place them in airtight containers. It can be stored in the refrigerator for 3 days or in the freezer for 2 weeks. This way, you can easily prepare healthy lunches for the week.
The crunchy topping for this soup adds an extra texture. Here are the steps to make it:
Step 1: Prepare the topping
Put unsweetened shredded coconut, toasted walnuts, coriander seeds, cumin and whole fennel seeds in a food processor and blend until they are fine particles, but not completely powdered.
Step 2: Store and Use
Put the blended crunchy topping into containers and store with the lentil soup. Whenever you eat the soup, sprinkle some of the crunchy topping on top to add texture and flavor.
Boiled eggs are the perfect accompaniment to this meal. Here are the easy steps to make boiled eggs:
Step 1: Boil the eggs
Put 5 eggs in a pot and add a little more cold water to cover the eggs. Bring the water to a boil over high heat, then reduce heat and continue to cook for 10 minutes. This will ensure that the eggs are cooked through.
Step 2: Chill the Eggs
Immediately cool the eggs in water with ice cubes to make them easier to peel. Once the eggs are cool, peel them and serve with the soup.
This lentil soup is easy to make and the ingredients are readily available. It's perfect for a busy weekday or as a post-workout recovery meal. By preparing the soup and the crunchy toppings ahead of time, you can easily enjoy a delicious healthy meal without spending too much time. The best part is that this soup is perfect for meal prepping throughout the week, saving you time cooking every day.
I hope you all try this nutritious lentil soup! If you have any questions or if you have a different combination of ingredients, please share them with us in the comments. Enjoy, stay healthy, and happy cooking!
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Video byThe Cooking Foodie