Winter can be a challenging time for health and wellness, but with proper preparation and support from Medmate, you can ensure your family stays healthy and happy.

Here’s a delicious and nutritious recipe for lentil soup:

Hearty Lentil Soup

Ingredients:

– 1 tablespoon olive oil
– 1 large onion, finely chopped
– 2 carrots, peeled and diced
– 2 celery stalks, diced
– 3 garlic cloves, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground turmeric
– 1/4 teaspoon ground black pepper
– 1 1/2 cups dried green or brown lentils, rinsed and drained
– 1 can (14.5 ounces) diced tomatoes
– 6 cups vegetable broth or water
– 2 bay leaves
– 1 teaspoon salt (or to taste)
– 1/4 teaspoon red pepper flakes (optional, for a bit of heat)
– 2 cups fresh spinach or kale, chopped
– 1 tablespoon lemon juice
– Fresh parsley, chopped (for garnish)

1. Prepare the Base:
– Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 5-7 minutes.

2. Add Garlic and Spices:
– Add the minced garlic, ground cumin, ground coriander, smoked paprika, ground turmeric, and black pepper to the pot. Cook for another 1-2 minutes, stirring frequently, until the spices are fragrant.

3. Add Lentils and Tomatoes:
– Stir in the rinsed lentils and the can of diced tomatoes (with their juice). Mix well to combine.

4. Add Broth and Bay Leaves:
– Pour in the vegetable broth or water, and add the bay leaves. Bring the mixture to a boil over high heat.

5. Simmer the Soup:
– Once the soup reaches a boil, reduce the heat to low and let it simmer, uncovered, for about 30-35 minutes or until the lentils are tender. Stir occasionally to prevent sticking.

6. Season and Add Greens:
– Remove the bay leaves from the pot. Stir in the salt, red pepper flakes (if using), and the chopped spinach or kale. Cook for another 5 minutes, or until the greens are wilted.

7. Finish with Lemon Juice:
– Stir in the lemon juice, taste, and adjust the seasoning if necessary.

8. Serve:
– Ladle the lentil soup into bowls, garnish with fresh chopped parsley, and serve hot.

Enjoy this hearty and healthy lentil soup with a slice of crusty bread or a side salad for a complete Winter meal.

 

Developed in consultation with GPs, pharmacists and consumers, Medmate is a national Telehealth service registered with the Australian Digital Health Agency. The service is staffed by registered doctors comprised of GPs and emergency department doctors operating everyday until 11pm. Medmate has cared for over 200,000 Australians in 3000 postcodes.


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