This spicy healing East Indian-style soup is sure to warm you up this winter. Pink lentils cook in just minutes and are a great partner to warm spices. Feel free to experiment with the heat level by adding more or less ground chili pepper; lentils can take a good bit of spice.

Serves: 12

Time to Table: 30 minutes

Healing Nutrient Spotlight

Excellent source of copper and manganese

Good source of iron, thiamin, and folate

Ingredients*

1 medium onion, chopped
2 T. coconut oil
2 cups uncooked pink lentils
6 cups filtered water
2 T. curry powder
1 clove garlic, pressed
1 tsp. cardamom
1 tsp. ginger
¼ tsp. ground red chili pepper (use more or less to taste)
1 tsp. sea salt

*Use organic ingredients for optimal nutrition.

Preparation

Pour lentils into a strainer and rinse with water. Remove any foreign particles like small pebbles. Set aside to drain. Meanwhile, in 5 qt. saucepan, sauté onions in coconut oil until softened and slightly caramelized. Add spices except for salt and sauté for 3 more minutes, stirring frequently. Add lentils, water and garlic. Bring soup to a boil and then reduce to a simmer. Cook soup for about 20 to 30 minutes or until lentils are tender and begin to lose their shape. Add salt and adjust seasonings if necessary. Makes 12 servings, 2/3 cup each.

Nutrition

140 calories, 8 g protein, 20 g carbohydrates, 3 g fat, 2 g saturated fat, .6 g sugar, 4 g fiber, 29 IU vitamin A, .17 mg thiamin, .53 mg niacin, .12 mg pantothenic acid, .15 mg vitamin B-6, 70 mcg folate, 22 mg calcium, .43 mg copper, 2.79 mg iron, 28 mg magnesium, .56 mg manganese, 220 mg potassium, 2.89 mcg selenium, 190 mg sodium, 1.32 mg zinc

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute. Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body’s chemical make up into a fat-burning furnace. To learn more click here now.]