This is Dr. Melissa’s favourite vegan Mulligatawny soup, which contains warming spices that have anti inflammatory and immune stimulating effects. Along with tons of garlic and ginger to ramp up your immune army in preparation for cold and flu season. Plus lentils, potatoes, carrots, onions and apple for vitamin A, C, potassium and protein, all requirements for healthy white blood cell function.
Substitute bone broth to help heal an inflamed gut due to its high nutrient and collagen content. Your immune system (and employer) will thank you!
- 1 cup red lentils
- 1 tsp each ground cumin and ground coriander
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- 1/8 tsp ground cardamom
- 2TBsp olive oil
- 1 yellow onion, chopped
- 1 TBsp grated fresh ginger
- 4 cloves garlic, minced
- 2 tsp seeded and minced jalapeno chiles
- 6 cups chicken or veggie stock
- 2 carrots, chopped
- 1 large green apple, peeled, cored and chopped
- 1 large boiling potato, peeled and chopped
- 1 TBsp fresh lemon juice
- Salt (1/2 tsp)
- 2 TBsp minced fresh cilantro for garnish
- Pick over the lentils, removing any stones or misshapen or discolored lentils. Rinse and place in a bowl with warm water to cover. Let the lentils soak for about 30 minutes.
- In a small bowl, combine the cumin, coriander, turmeric, cinnamon, and cardamom and stir to mix well. Set aside.
- In a large saucepan over medium-high heat, warm the oil. Add the onion, ginger, garlic, and jalapenos and sauté until fragrant, about 1 minutes. Add the spice mixture and cook, stirring, for 1 minute longer. Pour in the stock and bring to a boil. Drain the lentils and add to the stock. Stir in the carrots, apple and potato and return to a boil
- Reduce the heat to low and simmer, uncovered, until the vegetables and lentils are just tender, 25-30 minutes.
- Stir in the lemon juice and ½ tsp salt. Taste and adjust the seasoning.
- Working in batches, transfer about 3 cups of the warm soup to a blender or food processor and process to a smooth puree. Return to the saucepan and reheat gently, stirring; the soup should be fairly thick.