- Taste: Apples perk up lentil’s somewhat plain taste and lentils add some energy-sustaining calories and protein to apples.
- Both apples and lentils are both rich in fibre, which helps keeps blood sugar stable, aids the in prevention of irritable bowel syndrome and help with elimination. Lentils also contain resistant starch and apples contain pectin. Both promote the growth of the good bacteria in our intestinal tract. So do most of the other ingredients in the recipe – the sweet potatoes, the carrots, the onions, the garlic – even the cumin.
- Both are high antioxidant foods, nutritionally dense with vitamins, minerals and phytonutrients , and have been listed weight loss foods.
Lentils are one the oldest foods in the world and consider a staple in many countries. That’s usually a good sign that they must be substantial and worthwhile. Whether choosing red, green, yellow and brown, it does not really matter, they are quick to cook and do not require presoaking like other members of the legume family. The different colours represent different combinations of phytonutrient families.
Apples are often added to soups, stews and broths to sweeten the taste naturally. While apples are also an old food, the varieties we have available to us are not. The Granny Smith and the Northern Spy are oldest and date back to the mid-19th century. So go for Grannies as the best option for cooking unless you can find fresh Northern Spies. The more sour the taste, the higher the concentration of phytonutrients.
This soup recipe is a little spicy or zingy as it I like to call it but you can season to your taste. Enjoy
Red Lentil Apple and Sweet Potato Soup
2 tbsp butter
1 medium onion, chopped
1 large sweet potato, peeled and cut into 1 inch cubes
2 medium carrots, peeled and sliced
1 apple, peeled and cut into 1 inch pieces
2 cloves garlic, chopped
1/2 cup lentils
2 cups chicken or vegetable broth
2 cups water
1 tsp fresh, ginger, peeled and grated
1/4 tsp black pepper
1 1/2 tsp sea sat (or to taste)
1/4 tsp cumin
1/4 tsp chili powder
2 tbsp whipping cream, Mediterranean yogurt or full-fat coconut milk
2-3 tbsp fresh dill, chopped
Melt the butter in a saucepan with the onions. Add the sweet potatoes, garlic, carrots and apples and cook until the onion are translucent. While it is cooking, add the ginger, cumin and chili powder. Add the broth and lentils and bring the mixture to a boil. Lower to simmer and cover with a lid. Cook for 30 minutes until all the vegetables are soft. Add the cream or yogurt or coconut milk. Puree with a hand blender or transfer to a blender and puree (in two batches). Once smooth, add the dill and serve.
To turn this into a meal, add 2-3 cups fresh chopped spinach just at the end, just to warm and serve with fresh bread of choice. Leftover chicken or turkey can also be added or bake a sausage and chop into pieces to add to the soup just before serving.