SPICED LENTIL & VEGETABLE POTAGE, ill & infirm, frugal

A perfect cure for overindulgence & heatwave related indigestion...

Spicy Lentil Vegetable Soup: 
easily digested, delicious relief for stomach upsets 

Dal - that wonderful frugal and comforting Indian concoction of spiced lentils -  
was the inspiration for 67's Spiced Lentil & Vegetable Potage during gastric flu after bad eating habits during the heatwave. 

The soup is fragrant with spices but that's part of what makes it so comforting - it contains several  that either reduce indigestion, nausea & stomach cramps or help break down food and relieve constipation.*

Dal in its original state also comforts but 67's soup is extremely easy to get down and to digest.  It also satisfies those awful food cravings following a bout of illness.  

The soup easily transforms into a protein rich potage for the healthy.

Cost: £1'ish; recipe doubles easily
Makes: 3-4 servings

Ingred:
   150gm/5.2oz dried yellow lentils (organic gives best flavour but any will do) 
   1/2 tsp turmeric
   1/3 pint water
   couple of tablespoons washed brown or white rice
   med onion, peeled but left whole
   large carrot, peeled, top & tailed, left whole

  1/2 tsp veg oil
  1/2 tsp butter (or more veg oil)
  1 tsp grated fresh peeled ginger
  3/4 tsp mild chilli powder
  1/4 tsp dried coriander or 1/2 tsp fresh
  1/4 tsp garam masala
  1/4 tsp cumin

  3 med tomatoes (if not organic, soaked in 9 parts water, 1 part vinegar 20 mins), core removed and in small dice
  3/4 tsp grated or minced garlic
  1/4-1/2 tsp salt
  90mg good stock (granules or powder if not home-made)

  generous handful mushrooms in small dice
  generous handful peas, or green beans chopped small

  Garnish: chopped parsley (opt)

Method:

1. Place lentils in a sieve over a large bowl; run cold water over the lentils until the water runs clear - it will take a couple of minutes
2. Put lentils, rice, turmeric, onion, carrot & water into a heavy-bottomed saucepan; bring to the boil.  Turn heat to med-low; simmer 15-20 mins partly covered or until lentils are soft; remove onion & carrot & discard
3. Just before the lentils are done, melt oil & butter in another pan over med heat; add spices; saute  2-3 mins, stirring occasionally
4. Add tomatoes and garlic and cook another 3-4 mins, stirring so the garlic doesn't burn and become bitter
5. Add tomato-spice mix to lentils, then salt; rinse out frying pan with a little water and add that, too; stir & simmer 5-7 mins
6. Set aside some mushrooms for garnish
7. Add stock, mushrooms and green beans to the lentils, bring back to the boil; turn off heat 
8. Puree with stick (or stand-alone) blender until very smooth and velvety.  
9. Garnish with chopped parsley

*10 Spices to Improve Digestion 

 Nav Bar: How to...Cook Clever with Pulses plus Recipes II/Soups

Please make a Comment

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.