When schedules get busy, it’s all too easy to let nutrition fall by the wayside. It’s so tempting to reach for a bag of chips between meetings or to swing by a fast food drive-thru on the way home from work or school. But nutritional wellness is the product of so many small daily decisions. One of the best tools to build stronger eating habits is to prepare meals in advance, so they’re ready whenever you get hungry all week long!
This lentil soup is filling and delicious, with just a hint of earthy spices. It stores very well in the refrigerator, meaning that a big batch can stock you up with healthy lunches all week!
Red lentils are the star of this soup, and they are rich in bioactive compounds. Bioactive compounds are molecules found in plants that support important processes in the body, including digestion and metabolism. Thanks to these powerhouse molecules, several studies have demonstrated that the consumption of lentils is connected with a reduction in the incidence of diseases such as diabetes, obesity, cancer, and cardiovascular diseases.
Ingredients
- 1 tablespoon avocado oil
- 1 medium diced white onion
- 1 tablespoon garam masala
- 1 tablespoon turmeric
- ½ tablespoon cumin
- ½ tablespoon onion powder
- ½ tablespoon salt
- ¼ tablespoon red pepper flakes
- 2 medium yellow squash, cut in to ½ inch pieces
- 1 tomato
- 2 cups red lentils
- 4 cups vegetable broth
- 1 can unsweetened coconut milk (8 ounces)
Preparation
In a large pot, heat the avocado oil with diced onions. Cook until onions are brown.
Add tomato, yellow squash, salt, red pepper flakes, cumin, turmeric, garam masala, and onion powder. Stir frequently for 5 to 9 minutes until vegetables are softened and lightly browned.
Add lentils, vegetable broth, and coconut milk. Reduce the heat and vigorously simmer, stirring occasionally for 30 to 45 minutes until the lentils are fully tender and the liquid begins to thicken.
Ladle into bowls and serve.
Benefits
- Red lentils promote gut health because they contain prebiotic carbohydrates. This type of nutrient keeps the gut microbiome strong, decreasing the risk of developing some gut-related diseases.
- Half a cup of cooked lentils contains 3 micrograms of selenium. Selenium is an essential mineral, but people need very little of it (only 55 micrograms per day). Selenium activates enzymes in the body that allow it to use proteins efficiently.
- Yellow squash is an excellent source of carotenoids, a type of antioxidants that can directly target and eliminate prostate cancer cells. Other yellow and orange vegetables contain carotenoids, too. Studies have found that consuming yellow and orange vegetables and fruit may lower the risk of colorectal cancer.
- Yellow squash is also high in manganese, which helps enzymes break down food into nutrients. All life is powered by nutrients, which the body needs to grow and even to survive. Manganese also helps boost bone strength, accelerates wound healing, suppresses inflammation, and aids in the body’s processing of cholesterol and carbohydrates.
- Turmeric is a vibrant orange spice made from a root closely related to ginger. This standout spice has been used for centuries in the Middle East and Asia as a medicinal herb for the treatment of conditions including inflammation, pain, wound healing, and digestive disorders, just to name a few. Additionally, turmeric is a potent blood purifier and helps create healthy new blood cells.
Garam masala is a blend of spices native to India. The name “garam masala” is Hindi for “warm spice,” and this type of seasoning is known for infusing food with a warm flavor without spicy heat. Usually made with ground pepper, cinnamon, and cardamom, garam masala brings together potent flavors that aid in digestion.
Source & Reference
Drake, Victoria J. and Higdon, Jane. An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations, 2nd ed,. 2011.
Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils and Their Health Promoting Effects. International journal of molecular sciences, 18(11), 2390.https://doi.org/10.3390/ijms18112390
