Immune Boosting Soup
Soups are an excellent way to get a lot of ingredients into one meal. This flavorful red-lentil soup contains ingredients to help boost your immune system and aid against illness. It's packed with anti-inflammatory, antioxidants, protein, and fiber, a natural home remedy. Let food protect and heal the body! Enjoy.
Servings: 6
Equipment
- Dutch oven or large soup pot
Ingredients
- 2 tbsp Extra Virgin Olive Oil
- 1 Onion
- 10 Garlic Cloves
- 1 tbsp Grated Ginger Can substitute with pickled ginger, adding it after the soup is served.
- 1 tsp Turmeric
- 1 tsp Paprika
- add Salt to taste
- add Fresh Squeezed Lemon to taste
- 2 Large Sweet Potatoes diced cubes
- 2 Cans of chickpeas
- 1-2 cups Red or White Lentils
- 1 Large Carrot
- 1-2 cups of Kale
- 2 quarts Vegetable or Chicken broth Does not have to be exact, can dilute with water, add the desired amount of broth.
Instructions
- In a large Dutch oven or soup pot, over medium heat. Heat the olive oil for 1-2 minutes.
- Add the diced onion. Cook for 6 minutes.
- Add the garlic and ginger. Cook for 1-2 minutes. Lower heat in necessary.
- Cut carrots and sweet potatoes into cubes.
- Add broth, carrots, sweet potatoes, lentils, bring to a boil. Then reduce heat low, cover and let simmer.
- Cook for 20 minutes, until vegetables, are cooked. Check the vegetable with a fork; if they are soft, they are cooked. Try not to let them get too soft; the soup will be mushy.
- Add the kale and chick peas and cook for 3 minutes.
- Add lemon to taste once the soup is served.
Notes
The Health Benefits
- Ginger, Turmeric, Onion - anti-inflammatory and antioxidant
- Garlic - antibacterial and antiviral effects
- Red or White Lentils - high in protein and fiber
- Chickpeas - high in fiber, prevent constipation, promote cardiovascular health., help control blood sugar, and serve as an excellent substitute for anyone with gluten sensitivity.
- Sweet potatoes - high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain.
- Carrot - helps keep blood sugar levels under control, loaded with vitamin A and beta-carotene, which there's evidence to suggest can lower diabetes risk and strengthen bones.
- Use low-sodium vegetable or chicken broth.
- Rinse lentils before cooking.
- Use red or white lentils; they cook quickly.
- Recipe doesn't need to be followed precisely; it can be customized to your taste buds.