Red lentil soup is an ideal dish to eat when breaking your fast. It provides a gentle lining to the stomach, helps with rehydration, and lentils are a good source fiber, protein, iron and potassium.
For a different flavor or texture to this traditional soup recipe, why not try a twist on a classic with one of these ingredient suggestions?
- Spinach: An excellent source of iron, magnesium and vitamins A and K, spinach’s anti-inflammatory properties are also great for aiding digestion. Try adding 180g of baby spinach leaves halfway through cooking for this healthy twist.
- Chia seeds: These easy to digest seeds are a good source of energy and rich in fiber, omega-3 fats, protein, vitamins and minerals. Try adding a small handful of chia seeds to the pot once the lentils are cooked.
- Barley: This cereal grain will bring a gentle nuttiness to the soup in a low fat/ low-calorie way. Add the barley at the same time as the red lentils to ensure they are fully cooked.
- Lemon: Add a zesty flavor and vitamin C to lentil soup by including lemon juice in the ingredients. You can add fresh lemon juice during cooking, or squeeze over the soup once served.
- Pumpkin: Add 1cm cubes of chopped pumpkin with the tomatoes chicken broth to give fiber and energy levels a lift. It’s also a great source of beta-carotene and may be beneficial to the immune system.
Base Soup Recipe
- 4 tablespoons olive oil
- 1 onion, finely sliced
- 2 cloves garlic
- Thumb size piece ginger, peeled & chopped
- 1 red chilli pepper, deseeded & finely chopped
- 2 teaspoons curry powder
- 1 teaspoon turmeric
- 300g red lentils
- 200g canned chopped tomatoes, (or fresh chopped tomatoes to reduce salt)
- 750ml low salt chicken broth, (or use half broth, half water to reduce salt further)
- Heat the olive oil in a deep pan and fry the onions until soft but not brown.
- Add the garlic, ginger, chilli pepper, curry powder and turmeric and cook for 2 minutes, then add the lentils and stir well.
- Add the tomatoes and chicken broth, season with salt and pepper and simmer very gently for about 20 minutes or until the lentils are tender. For a smoother consistency, blend the soup after cooling a little.