Cumin-Scented Lentil Stew
This nourishing, delicately flavored soup is in my regular rotation. On the surface, it’s just your typical lentils dressed up with roasted cumin, tomato, preserved lemon and your favorite leafy green, but the combination of delicate flavors with just enough acid to balance the rich lentils comes together as something far greater than the sum of its parts. Plus, it’s super economical, nutrient dense and satisfying!
As with most of my recipes, every ingredient in this stew has healing properties.
Did you know that cumin is a healing spice?
Cumin helps balance blood sugar levels
Helps to lower cholesterol
Phytoestrogens in cumin help combat osteoporosis, and promote healthy estrogen detoxification
Cumin’s antioxidant properties have been shown to decrease incidences of cancer
Lentils provide protein and are a great source of both soluble and insoluble fiber. Regular consumption is associated with microbiome diversity (this is a good thing!). Soluble fiber helps feed good gut bacteria while the insoluble fiber improves elimination of toxins and promotes bowel regularity.
To top it all off, compounds in tomatoes (lycopene), lemons (limonine), onions & garlic (organosulphurs and flavanols) and Silverbeet/Chard (iron and antioxidants) support healthy cellular integrity and lower inflammation and oxidative stress. Sounds too good to be true, right? Well it’s not, and this is just one example of easy, wholesome, home-made meals that are delicious and healing.
Never miss a recipe, sign up here to join my mailing list
Cumin-Scented Lentil Soup
INGREDIENTS
250 grams Dry Lentils
3 Tbsps Extra Virgin Olive Oil
2 Yellow Onions (medium)
6 Garlic (cloves)
1 bunch Swiss Chard (silverbeet)
2 Tbsps Cumin Seed
1 Carrot (medium, grated)
1 Lemon
400 grams Canned Whole Tomatoes (1 can diced)
5 cups Vegetable Broth
Some red wine (optional)
Sea Salt & Black Pepper
DIRECTIONS
Soak lentils overnight in cool water, when you are ready to make the stew, strain, rinse and set aside
PREP: Dry roast the cumin seeds until aromatic and just turning golden, then take off heat. Cut or peel off 2 wide strips of lemon rind with the pith, then chop into matchsticks Separate the chard leaves from the stems. Chop the stems into 1/2 inch pieces and chop the leaves into ribbons, then set aside.
Add the oil to a large heavy bottom pot on medium heat. Add the chopped onions and garlic and some salt and pepper and saute for a few minutes, then add the chopped chard stems and gently saute until soft.
Add the tomatoes, grated carrot, cumin seeds, the lemon rind and a glug of red wine, stir and heat gently for 5 minutes.
Add the stock and lentils, bring to a boil then simmer until lentils are almost done, about 20 minutes
Fold in the chard/silverbeet leaves. At this point you may want to hot add water if the stew is too thick. Simmer another 10 minutes and salt to taste.
Serve with lemon wedges.
TIP
Make a double batch of this soup and freeze in portions.
Get this recipe with nutrition information delivered to your inbox
Yours in health,
Camille Hoffman
Naturopath, Nutritionist & Medical Herbalist
Book your free discovery call HERE
Join the mailing list to never miss a recipe!