Lentils are one of Earth’s perfect foods. They’re high in protein (higher than most beans), full of fiber, and cook up much faster than dried beans. AND they’re inexpensive- can’t forget that. This recipe includes lots of veggies, and you can add animal protein if you want as well. The red-colored version of lentils make for a fun pop of color and goes great with the Indian curry flavor.

 

Ingredients:

• 1 cup dried red lentils
• 1 14-ounce can diced tomatoes
• 1 smaller sweet or yellow onion, chopped
• 1 cup sliced carrots
• 1 cup other chopped veggies of choice, such as bell pepper, zucchini, peas, yellow squash, etc.
• 2 tablespoons madras curry powder
• 2 tablespoons fresh lemon juice
• 1 bay leaf
• 4 cups water, low-sodium vegetable broth, or low-sodium chicken broth (optional: replace 1.5 cups water with a can of coconut milk)
• 1/4 teaspoon salt, more at end to taste
• Fresh cilantro, parsley, chives, and/or basil to top it off
• Optional: 1 lb lamb, beef, or chicken, chopped into 1-inch pieces. If adding meat, you may want to add an extra half cup of liquid.

 

Method:

1. Sauté onion and carrot in small amount of oil over medium heat in large pot (I like to use coconut oil spray) until softened. Add your other veggie(s) and sauté until softened.
2. If using meat or poultry, add to pan and stir occasionally until cooked through.
3. Add curry powder to pot, stirring to allow the spices to “toast” for a minute or two.
4. Add tomatoes, lentils, water or broth, salt, and bay leaf to pot. Cook over low heat with cover on until lentils are softened, about 30 minutes.
5. Remove cover and add the fresh lemon juice. You may taste and add extra salt to taste if wanted, or you may allow diners to salt to their liking. You may also stir in a handful or fresh herbs listed above, or you can allow people to top the soup with herbs themselves.

Enjoy!