Red lentils contain a significant amount of fiber, both soluble and insoluble. They help to lower cholesterol, stabilize blood-sugar and provide vitamins, minerals and protein, with no fat and hardly any calories. Soluble fiber dissolves forming a gel substance that helps lower cholesterol and blood sugar levels. Insoluble fiber helps to promote the movement of food through your digestive system, helping prevent or treat things like constipation, irritable bowel syndrome, diverticulosis, etc. They also contain folate, a B-vitamin that helps produce and maintain new cells, as well as to lower the level of the amino acid homocysteine, which inn high levels increases your risk of heart attack and magnesium which is vital to many of the body's functions. What's not to like about these!
This is my version that has evolved from several recipes, so my measurements are a bit vague.
Chop one large onion and 2-3 carrots and saute in olive oil. Chop into bite sized pieces 1.5-2# of chicken (I used organic chicken thighs) and add to pan, along with 5-6 cloves chopped garlic and 3-4 tbsp minced ginger. Stir this around and cook over medium low heat. Add a couple tbsp of cumin, coriander, turmeric, red pepper flakes (to your taste) and some s&p. Mix and let cook a few minutes then add 2-3 cups of red lentils and 6-7 cups of chicken stock (I used organic better than broth and water). Let this simmer for about 30 minutes. If it is too thick add some water. Taste and adjust seasonings. This makes a very hearty soup and a one dish meal. It is really good with chopped cilantro on top, but it was to wet out for me to run to the garden to pick it! This can easily be made as a vegetarian soup by omitting the chicken and chicken stock and adding butternut squash or sweet potatoes, coconut milk, greens, etc. It is a great base for a comfort soup with all kinds of ingredients.
I like to make a lot at once, and am letting it's healing goodness work on this sore throat today, while I stay home a sketch out some new jewelry ideas.
