Lentil and herb soup
- Published: 16 Apr 15
- Updated: 18 Mar 24
Anjum Anand’s Ayurvedic soup recipe is hearty and healthy whether you follow the discipline or not. Find out your body type by clicking the link below.
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Serves 2-3
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Hands-on time 15-20 min, simmering time 35 min
Ingredients
- 2 tbsp olive oil
- 2 fresh rosemary sprigs
- 2 fresh thyme sprigs
- 1 medium onion, finely chopped
- 1 carrot, finely chopped
- 1 celery stick, chopped
- ½ leek, sliced
- 2 garlic cloves, sliced
- Pinch dried chilli flakes (optional)
- 650ml fresh vegetable stock
- 200g puy lentils
- Handful fresh parsley, finely chopped
- Squeeze lemon juice
Method
- Heat the oil in a large non-stick saucepan. Add the rosemary, thyme, onion, carrot, celery and leek, then cover and cook over a low heat, stirring occasionally, for 10 minutes until the onions are soft.
- Add the garlic, chilli flakes, stock and lentils. Bring to the boil, then cover and simmer on a low heat for around 25 minutes or until the lentils are cooked.
- Pour about one third of the soup into a blender and whizz, then stir back into the soup. Add the chopped parsley and lemon juice, taste and season generously with salt and pepper. Remove and discard the sprigs of rosemary and thyme. If you prefer a thinner consistency add a little hot water from the kettle, then serve.
- Recipe from February 2015 Issue
Nutrition
For 3 servings
- Calories
- 325kcals
- Fat
- 9.8g (1.4g saturated)
- Protein
- 18.5g
- Carbohydrates
- 40.8g (5.4g sugars)
- Fibre
- 11.2g
- Salt
- 0.1g
delicious. tips
Anjum says: “One-pot meals that cook slowly, allowing all the ingredients to cook together at an easy pace, are the ultimate meals in Ayurveda. This dish is good for all three body types as it’s easy to eat and gentle on the digestion. For a more substantial meal, add a little pasta to the soup as it cooks (kapha body types – see p69 – can add buckwheat pasta) or serve with a wholegrain spelt or rye bread roll. I recommend vata body types finish the dish with a spoonful of freshly grated parmesan (or a vegetarian alternative) sprinkled over the top.”
This soup freezes really well. Make a big batch and freeze half in plastic containers for up to 3 months.
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I love this recipe because it’s quick and easy to make and tastes delicious- it’s healthy and nutritious but doesn’t taste too virtuous!
I love this recipe because it’s simply delicious. I’m a big fan of this soup. Lentils are a powerhouse of nutrition. They are a good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron. Lentils are so versatile and cheap and taste hearty in this healthy soup recipe. Go on…. try it.