Lentils are under appreciated superfoods and they’re super affordable! They contain fiber, protein, magnesium, zinc, calcium, iron, B vitamins, and prebiotics. They support heart health and can even lower cholesterol levels.
Many of the nutrients they contain are difficult to get sufficient amounts of, especially for vegetarians and vegans. For plant-based eaters beans and lentils should ideally be consumed daily. Yes, daily!
This recipe uses red split lentils which cook quickly and digest without the gas and bloating often associated with beans. Learn more about optimizing digestion of beans and lentils HERE.
The spices and apple cider vinegar in this meal are anti-inflammatory, supporting aches and pains, immune system, digestive health, and hormone health.
If you’re a meat-eater you can increase the protein and gut-healing benefits by substituting bone broth for the water. You can also top with meat. Chicken goes very well with this recipe.
Make it easy on yourself and buy pre-shredded carrots and pre-washed spinach in the fresh produce section of the store. If your grocery store doesn’t carry fresh ginger, you can substitute for 2 teaspoons of dried ginger in the spice section. However, fresh is best.
Have fun and don’t be afraid to switch up this recipe to make it your own!
1.5 cups dried red spilt lentils, rinsed
1 14.5 oz can crushed tomatoes, organic and BPA-free can
2 cups shredded carrots
1 10 oz bag pre-washed organic spinach
1 medium yellow onion, diced
3 cloves garlic, minced
1 inch piece fresh ginger, minced
2 teaspoons turmeric
1/2 teaspoon cumin
1 teaspoon red pepper flakes (optional for extra spice)
1 tablespoon coconut oil
2 tablespoons apple cider vinegar
1/2 cup coconut milk from can
Salt and pepper to taste
In a large soup pot on medium heat, add the coconut oil and diced onion and cook until translucent, about 5 minutes stirring often.
Add the garlic, ginger, and spices (turmeric, cumin, red pepper flakes) and cook for 1 minute.
Add the shredded carrots and cook for another minute.
Add the crushed tomatoes, rinsed lentils and water. Stir.
Add a lid to the pot and turn heat up to high. Once water reaches a boil, turn heat down to a simmer and cook for 17 minutes.
Add the spinach and cook for another 3 minutes.
Turn off the heat and add the coconut milk, apple cider vinegar and salt and pepper to taste.
Serve by itself or with chicken and brown rice. Option to top with plain unsweetened yogurt.