Red Lentil Cauliflower Soup

“A soup to warm you up on a cool day” - Genia

Red Lentils - high in protein and fiber

'“Lentils are friendly” - Philosopher. Diogenes.

Lentils are the coolest! They’re tiny legumes - a.k.a. seeds that grow in a pod that come in variety of sizes and colors: yellow, reddish-orange, green, black or brown. Lentils are well known in Indian and vegan cuisine as a fantastic plant-based protein source. They’re low in fat and extremely nutrient dense.

Red lentils are cook quickly. It’s a perfect protein rich food to whip up for lunch or dinner. The flavor is mild, earthy, and sweet compared to the other lentils.

Lentils/Legumes come in different colors: reddish-orange, green, yellow, black and brown

Benefits of lentils/legumes:
- polyphenols: cardio health, diabetes prevention, protects from ultra violet rays and radiation
- high in protein: one cup of cooked lentils = 18 grams of protein
- iron: keeping oxygen pumping throughout your body
- fiber: digestive health, weight management
- bones: 38 grams of calcium per cup
- folic acid: pregnancy, hair growth, heart health
- magnesium: sleep better
- low in fat
- there’s more…

There are some people that get gassy from lentils because of their high content of fiber. If lentils are calling your name and you want to enjoy this soup or another lentil/legume recipe here’s a few Genia’s Spoon Me Tips: The key to avoid gas and side effects from lentils is to eat slowly, chew well and start small, especially if you aren’t used to getting a lot of fiber in your diet. The lectins (protein) in lentils can also cause an upset stomach and inflammation in some people. If this is the case then be gentle with your tummy and have a little at a time, think about taking an enzyme for easier digestion or stay away from beans and legumes altogether. Eating should be a wonderful experience even after your meal. Being aware of your sensitivities is empowering! You can still enjoy this delicious soup minus the lentils in the recipe - and add another protein source to your meal. Suggestions: tofu, chicken, chickpeas, seeds (3 tbsp of hemp seeds = 10 grams of protein), eggs, fish…

Cauliflower Florets

Cauliflower is a special ingredient in this recipe, too. I have 4 heads of cauliflower in my fridge for good reason and I’m ecstatic to use my cauliflower in creative ways. It’s one of those vegetables that are super nutritious and natures winter gift. And, on the topic of easily digestible foods it’s best to cook your cauliflower - as eating it raw can cause an upset stomach. Know your constitution!

Mise En Place

Recipe:
1 tbsp coconut oil or any cooking of your choice
1 yellow onion
2 cloves garlic - minced
1 tbsp ginger root - minced
1 tbsp curry powder - more or less to taste
1 1/2 tsp ground coriander
1 tsp ground cumin
6 cups water or vegetable broth
1 cup uncooked red lentils, rinsed and drained - no need to soak
1 medium cauliflower - chopped into bite-size florets
1 sweet potato - peeled and diced or parsnip
2 handfuls of baby spinach
1 tsp of salt - to taste
1 bay leaf
freshly ground black pepper
optional: fresh cilantro - chopped and topped on soup when ready to serve

- In a large saucepan heat coconut oil on low to medium heat and add onion and garlic, saute for 5 minutes - do not brown the garlic
- Stir in the ginger, curry powder, coriander, and cumin and saute for 2 minutes
- add water or vegetable broth, red lentils and stir. Bring the mixture to a boil, reduce heat and simmer for 5 minutes.
- Stir in the cauliflower and sweet potato. Cover and reduce heat to low- medium. Simmer for 20-25 minutes - until the sweet potato or parsnip and cauliflower are tender.
- season with salt and pepper
- stir in the spinach and cook until it wilts
- serve in bowls and top with chopped cilantro - optional

Healthy Eating, warming wishes and a bowl of love,
Genia