LEEK AND RED LENTIL SOUP

LEEK AND RED LENTIL SOUP

“You are not wearing lentils”; I said to my daughter today (and yes both kids exploded with laughter). I was meant to say sandals but had lentils on my mind. Looking at the rain outside it was definitely not a day for sandals but it sure was a day for a warming lentil soup.

Dr Joel Fuhrman posted on his facebook page recently the fact that the longest lived societies eat beans almost everyday. I am sure this includes other legumes like the wonderful lentils.

Pulses (or legumes) have a bad reputation for being hard to cook, needing to be soaked and cooked for long periods of time. While this is true for beans to some extent (but still worth the effort), lentils require no soaking and much less preparation time. Especially the wonderful red lentils.

Few years back I watched a documentary about the Khan family of India, whose 5 (out of 7) children had the horrible genetic condition progeria. Children with progeria age rapidly, with the average life expectancy being only 13 years. Two of the Khan children were still alive age 22 and 23, and another died aged 24 (two at 13 and 17). This kind of longevity is not very common in progeria sufferers and most die of heart failure. The two surviving Khan boys were full of life and their heart damage was much less than most of their Western counterparts. The doctors were amazed and attributed this to the Khan’s family poverty which meant their diet was extremely heart healthy based on vegetables and lentils (or dal as they call lentils in India).

Lentils are the perfect food, delivering great amount of protein, iron, folate, zinc, copper, manganese, phosphorus, magnesium, thiamin, B6 and of course fiber. All this while being very low fat and free of cholesterol. They are delicious and satisfying melting into soups and stews or as a base for veggie loafs or burgers.

Today I used them in a very quick soup for lunch together with leaks, tomatoes and potatoes. Chopping and blending included, this soup should take about 30min to make. Make a double batch because it freezes extremely well.

lentilleeksoup


LEEK AND RED LENTIL SOUP

Serves 4-6

ingredients
4 leeks, white parts only
200g (1 cup) split red lentils
1 large clove of garlic, finely chopped
1 tsp ground cumin
1/4 tsp cayenne pepper
1 tin of chopped tomatoes
1 l of vegetable stock
2 medium potatoes, cut onto 1cm dice
2 Tbs of chopped fresh coriander

method
  1. First slice the leeks and wash them thoroughly to remove any grit.
  2. Add all the ingredients (except for the coriander) into a large sauce pan.
  3. Bring to a boil and reduce the heat. Simmer for 20min or until the lentils and potatoes are soft.
  4. Puree with a stick blender (or in a large blender - take care when blending hot soup).
  5. Stir in the coriander and serve.



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