RECIPE

How to make tasty, healthy Garlic Lentil soup

High in protein, iron, magnesium, fiber, lentils are very nutritious.

In Summary

• High in protein, iron, magnesium, fibre and a good source of folic acid, lentils are very nutritious

• They range in different types: Red lentils, French or green lentils, Black, Pardina and Brown.

Lentils can be found in any supermarket or soko that sells cereals.

Lentils in Kenya are mostly accompanied by rice, ugali and chapati, but they can now be served as a starter.

They range in different types: Red lentils, French or green lentils, Black, Pardina and Brown.

Red lentils break down when cooked and are very soft. Very ideal for soups because they thicken the broth.

French and black lentils have a rich earthy flavour, they get soft when cooked and can be used in salads and wraps.

They are great for meal prepping because they don’t get mushy.

Brown Lentils are almost similar, they maintain their shape when cooked, but get soft with just a bite.

Before you buy ensure they are not too old so that they soften properly.

High in protein, iron, magnesium, fibre and a good source of folic acid, lentils are very nutritious and rich in polyphenols.

They are highly recommended for pregnant women.

Ingredients

  • 2 cups of Boiled Brown or green lentils
  • 3 cloves of crushed garlic
  • 1 diced onion
  • Broth
  • Salt and Pepper
  • Vegetable oil
  • Paprika
  • Curry powder
  • Chopped carrots
  • Corriander

 

INSTRUCTIONS

Step 1

In a sufuria, over medium heat, heat the oil and add the onions and cook for 3 minutes until softened.

Step 2

Stir in the carrots, lentils and broth then bring to boil

Step 3

Reduce the heat and simmer for 15 minutes

Step 4

Add the paprika, curry powder, garlic, salt and pepper to taste

Step 5

Puree with a blender or food processor and add more water if desired.

Step 6

Serve in a bowl and add coriander to garnish.

Add pumpkin seeds for extra nutrition

Enjoy with buttered bread of choice.  

Edited by D Tarus