Warm Up With Warm Spice Recipes: Lentil Soup


Cinnamon, a spice derived from the bark of an evergreen tree, also shows great antioxidant properties. In addition, it has been shown to decrease Helicobacter pylori (H. pylori), a bacteria that when present in the stomach can cause ulcers, inflammation, excessive stomach acid, and increase risk for gastric cancer. However, in large doses, it could upset the stomach.

As the days get chillier, warm up with one of these three recipes. And as always, avoid excessive intake and ask your doctor if these spices could interfere with any medications.

Also see recipes for Warming Ginger Tea and Cranberry, Chocolate, Ginger Cookies.

Lentil Soup
 
Recipe type: Soup
Cuisine: Vegetarian
Serves: 6
Ingredients
  • 1 Tbsp Oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 ½ Tbsp curry powder
  • 1 tsp cinnamon
  • 1 tsp cumin, ground
  • 2 bay leaves
  • ½ cup carrots, diced
  • 1 ½ cup red lentils, rinsed
  • 8 cups vegetable broth
  • 3 tbsp. parsley, chopped
  • 2 tbsp lemon juice
Instructions
  1. Heat oil in a large pot over medium heat. Add onion and sauté for about 3-5 minutes or until soft. Add garlic, ginger, curry powder, cinnamon, cumin, and bay leaves. Cook for 5 more minutes
  2. Stir in broth, carrots, and lentils and bring to a boil. Reduce heat to low and simmer for about 45 minutes, or until lentils are cooked through.
  3. Discard bay leaves, add parsley and lemon juice, and enjoy.
Notes
*For a smoother texture, place soup in a blender to blend the lentils with the broth, creating a thicker, smoother soup.

*Adapted from: www.eatingwell.com/recipes/curried_red_lentil_soup.html
Nutrition Information
Calories: 223 Fat: 3g Carbohydrates: 35g Fiber: 13g Protein: 18g

About the author: Margaret Merlie is a second year graduate student in Drexel University’s Department of Nutrition Sciences and will earn her Master of Science degree in Human Nutrition in June 2015. She previously earned her Bachelor of Science degree in Exercise Science from Shippensburg University. For the past three years, Margaret has been working as a corporate health screening provider to help employees “know their numbers” and create ways to fit health and fitness into an often times hectic life schedule. She enjoys helping others work towards their nutrition and fitness goals.

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