Anti-Inflammatory Moroccan Lentil Soup

Well hello there,

I know, I know i’m not one to normally have a little blog blurb right before a recipe. But if you’ve watched my latest Foodie Friday then you know I mentioned making a quick little list of the ingredients included in this recipe and why they are so dang good for you. So I won’t take up any more of your time. Scroll down for the goods…

Carrots: Rich in pectin (soluble fiber) which helps regulate blood sugar levels, good source of Vitamin A, Biotin, Vitamin K1, Potassium, and Vitamin B6. Also has Beta and Alpha Carotene, Lutein, Lycopene, Polyacetylenes and Anthocyanins.

Celery: Good source of antioxidants (vitamin c, beta carotene and flavonoids), reduces inflammation, supports digestion, has a low glycemic index and is rich in vitamins A, K and C and minerals like potassium and folate.

Onion: Nutrient dense (low calorie but high in vitamins and minerals), high in Vitamin C, B Vitamins (folate and pyridoxine) which supports a health metabolism, red blood cell production and nerve functions. Onions have 25 different varieties of flavonoid antioxidants which has been found to help reduce cholesterol levels, and helps fight agains cancer, diabetes and heart disease. Also helps control blood sugar.

Sweet Potatoes: Rich in nutrients, vitamins (C, A B6, Manganese, Potassium), antioxidants and fiber. Contains cancer fighting properties due to containing anthocyanin. Anthocyaninshave also been found to improve brain function and memory and reduce inflammation. Vitamin A in sweet potatoes helps support your immune system and blood sugar levels.

Ginger: Has powerful medicinal properties due to it’s high gingerol. Gingerol is a powerful anti-inflammatory and antioxidant. Helps treat nausea, especially morning sickness. Studies have found that ginger can reduce symptoms of osteoarthritis. Helps drastically lower blood sugars and improve heart disease risk factors in individuals with type 2 diabetes. Reduces indigestion. May improve brain function and contains cancer fighting properties.

Turmeric: Contains bioactive compound with medicinal properties. Contains Curcumin is a powerful antioxidant that has anti-inflammatory and antioxidant properties. Some studies have found turmeric to increase the antioxidant capacity of the body. Also found to boost levels of the brain hormone BDNF, which increases the growth of new neurons. This may help fight various degenerative processes in your brain. Also known to help prevent cancer and lower risk of heart disease.

Happy healthy eating friend,

kaili

Servings: 6-8 Prep Time: 20 Min Cook Time: 30 Min Total Time: 50 Min

Ingredients:

• 1 cup chopped carrots

• 1 cup chopped celery

• 1 cup chopped onion

• 2 medium sweet potatoes, peeled + cubbed

• 2 cloves of garlic

• 1 tsp sea salt

• 1 tsp black pepper

• 2 tsp turmeric

• 2 tsp ground cumin

• 2 tsp ground ginger

• 2 tsp smoked paprika

• 1 tsp ground cinnamon

• 2 cups of uncooked lentils

• 4 cups of vegetable broth

• 13.5oz can of full fat coconut milk

• 2 cup water

• 6oz can of tomato paste

Directions:

1. Chop and prepare all vegetables and set aside (see above video).

2. Add 1 Tbs of olive oil to a large soup pot over medium high heat. Add in chopped onion, carrots, celery and sweet potatoes Cook for 5 minutes or until vegetables begin to slightly soften.

3. Add in spices and stir to evenly coat the vegetables. Add in dried lentils and allow them to toast for 2 minutes.

4. After 2 minutes add in vegetable stock, tomato paste, coconut milk and water and stir to combine. Allow the soup to come to a boil. Once at a boil allow the soup to boil for 2 minutes, then turn down to medium low and simmer for 30 minutes.

5. Serve hot with a dollop of unsweetened coconut yogurt (similar to sour cream) and red chili flakes.

Nutrition (based off of 6 servings):

Calories: 240 Total Fat: 3.2g Saturated Fat: 0.4g Monounsaturated Fat: 1.7g Polyunsaturated Fat: 0.1g Trans Fat: 0g Cholesterol: 0mg Sodium: 975mg Potassium: 359mg Total Carbohydrates: 41g Dietary Fiber: 12g Sugar: 7g Protein: 14g

Notes:

*All text & images © Copyright Kaili Mills for Measure Me Whole.

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