Welcome to Fall! It is a great time for soups and stews. Let’s kick off this Fall season with a flavor profile from India. This freezes well for future meals. Feel free to change up the spices as desired.
Ingredients
- 2 1/2 cups yellow or red lentils
- 5 cups of water
- 1 onion, chopped
- 4 garlic cloves, minced
- 1 tomato, chopped
- 4 skinny green chili peppers (1 jalapeno, 2 or 3 mild chilies) seeds removed and chopped.
- 1 teaspoon ground cumin
- 1 teaspoon cinnamon
- 2 teaspoon turmeric
- 1 teaspoon salt, or to taste
- 1 shredded carrot
- 1 red bell pepper, chopped
- 1/2 zucchini, chopped
- Salt to taste
Directions
- Place lentils and water in a large pot and bring to a boil. Lower heat and cook for 10 minutes until soft.
- Add onion, garlic, tomato, chilis, and spices. Simmer uncovered until mixture is smooth and onion is soft.
- Stir in carrot, red pepper and zucchini and cook two more minutes.
- Add additional liquid (water or veggie stock) if needed to create the desired consistency.
- Serve over rice, on a bed of spinach, or by itself.
Why is this good for you?
Vegetables have many nutritional benefits. Especially when they are organic, they will nourish and help detoxify your body naturally. Indian dishes have the added benefit of utilizing spices and herbs not often uses in American cooking. Cumin and turmeric have a plethora of health benefits in itself – they also taste great! Cinnamon is perfect for cooler temperature with its heating properties. Lentils are rich in fiber, proteins and vitamins and minerals, like folate, iron and copper, and they are filling, which makes it a satisfying meal.
Inspired by a recipe from “Prevent and Reverse Heart Disease” by Caldwell B Esselstyn, Jr. M.D.