Recipe: Lentil Soup – Middle Eastern Style
Hello, all you Thank Your Body readers! I am glad to be with you today and share a recipe which is both economical and nutritious. After all, there is no other comfort food like a piping hot bowl of soup on a winter day. Before I get to the recipe, though, let me introduce myself.
Nourishing (and economical) real food
I am Dina-Marie, the author of Cultured Palate blog, mom of 10 (one husband, one wife and we still love each other!) and passionate about sharing with others the healing power of traditional real food. My passion stems from the healing I myself have experienced. You see, I have suffered with rheumatoid arthritis and meat allergies (which forced me to become a vegetarian) for over 30 years! Not until I was introduced to the GAPS diet, did I begin experiencing the reversal of these conditions, as well as, osteoporosis. I am literally a new woman!
As you might guess with a family our size, meals must not only be nutritious, but also economical. That is why I love recipes which include dried beans and since lentils are a part of the legume family, they are a great addition to any menu. Lentils are a good source of protein, iron, phosphorus and copper, vitamin B1, as well as, a very good source of fiber, iron and manganese. According to Wikipedia, they have the third highest level of protein of any other legume or nut. They are a nutritional powerhouse!
There is one problem, however. Lentils are high in phytates. Phytates or phytic acid is an anti-nutrient found in all grains and legumes which must be neutralized before your body can absorb the nutrients from foods eaten. The phytates in lentils can be easily neutralized by soaking them overnight in water with a couple of tablespoons of lemon juice, vinegar or whey. For more information, read Grain Preparation.
Now that we know how good lentils are for us, let’s move on to the recipe!
Lentil Soup – Middle Eastern Style
- 2 cups lentils
- 2 Tbsp lemon juice
- 3 tsp lemon juice
- 8 cups broth, chicken or beef
- 1 onion, chopped
- 2 carrots, sliced
- 1 clove garlic, minced
- 1 tsp cumin
- 2 Tbsp parsley
- sour cream
- grated cheese (optional for topping)
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1. Soak the lentils, covered in water with 2 Tbsp lemon juice overnight.
2. In the morning, drain lentils.
3. To the lentils add broth, onion, carrots and garlic.
4. Bring to a boil, reduce heat and simmer until tender about 40 min.
5. Allow to cool slightly and working in batches, puree 1/2 to 2/3 of the mixture. Pour back into the soup pot.
6. Add 3 tsp lemon juice, cumin and parsley to the soup mixture.
7. Simmer 5 – 10 minutes before serving.
Top with sour cream and grated cheese if desired.
Dina-Marie is the author of Cultured Palate blog and the mom of 10 children, 7 of whom are still at home. Moving to West Texas to begin a vineyard has brought many changes among them being a return to health through the GAPS diet, learning about “real” food and becoming a chapter leader for the Weston A. Price Foundation. Dina-Marie began Cultured Palate because of her passion to spread the healing potential of real traditional food and to encourage others with a nutrient dense diet and simple family life.