A go-to meal that I make every week is lentil soup. Red lentils are a staple in an Ayurvedic diet due to their huge number of benefits. Not only are they incredibly easy to digest, but they also provide a nourishing source of plant-based protein and essential nutrients like iron and magnesium.
In Ayurveda, red lentils are considered tridoshic, meaning they can balance all three doshas –Vata, Pitta, and Kapha—when prepared properly. Their light, cooling qualities help pacify Pitta and Kapha, while for those with a Vata imbalance, adding a spoonful of ghee or some warming spices like turmeric, cumin, and ginger makes them even more grounding and satisfying. Red lentils also promote Sattva, the quality of purity and clarity, supporting both physical and mental well-being.
Ayurvedic Red Lentil Soup Ingredients
Serves 6
- 200g carrots
- 300g dried red lentils
- 400ml diced tomatoes
- 150g celery
- 1 clove of garlic (or a pinch of asafoetida for a garlic-free option)
- 1 onion (or a pinch of asafoetida for an onion-free option)
- 1 teaspoon cumin
- 1 teaspoon paprika powder
- 1 teaspoon ginger
- 1 teaspoon turmeric
- Pinch of cinnamon
- 1 vegetable stock cube
- 1200ml water]
- 1-2 tablespoons ghee (or a plant-based alternative)
- Fresh coriander or parsley for garnish
- 170g (plant-based) yogurt for serving
How to Make Ayurvedic Red Lentil Soup
Step 1: Prepare the Vegetables
Start by chopping the carrots, celery, and onion into small, bite-sized pieces. Crush the garlic, or if you are avoiding onion and garlic, you can substitute both with a pinch of asafoetida (hing), which supports digestion and maintains the flavor balance.
Step 2: Sauté the Base
In a large pot, heat a bit of ghee (or coconut oil). Add the chopped onion and garlic (or asafoetida), sautéing them until soft and translucent. This combination forms the flavorful base of the soup.
Step 3: Add Spices
Next, stir in the cumin, paprika powder, ginger, turmeric, and a pinch of cinnamon. Let the spices cook for a minute or two to release their aromas, enhancing the warming, digestive properties of the soup.
Step 4: Cook the Soup
Add the chopped carrots, celery, red lentils, diced tomatoes, and the vegetable stock cube to the pot. Pour in the 1200ml of water and bring everything to a boil. Reduce the heat, cover the pot, and let the soup simmer for about 20-25 minutes until the lentils and vegetables are tender.
Step 5: Blend
Use an immersion blender to puree the soup until it reaches a smooth and creamy texture.
Step 6: Add Finishing Touches
Once the soup is ready, stir in fresh coriander or parsley for added flavor. Serve the soup with some yogurt for a creamy finish.
The Ayurvedic Benefits of Each Ingredient
- Red Lentils: As mentioned, red lentils are tridoshic and easy to digest, making them ideal for balancing Vata, Pitta, and Kapha when prepared with the right spices.
- Carrots: Carrots are grounding and slightly sweet, making them great for balancing Vata and Pitta. Their high beta-carotene content also supports vision and immunity.
- Celery: Celery is known for its cooling and hydrating properties, which help balance excess Pitta and support digestion, especially when combined with the warming spices.
- Garlic and Onion: Both garlic and onion are heating and help to ignite Agni (digestive fire), making them excellent for boosting metabolism and reducing excess Kapha. For those who avoid onion and garlic, asafoetida (hing) is an ideal substitute. It has similar digestive benefits and is often used in Ayurveda to balance Vata and reduce bloating.
- Cumin, Ginger, and Turmeric: These warming spices not only enhance digestion but also help to cleanse the body of toxins (Ama). Turmeric is renowned for its anti-inflammatory properties, cumin supports digestion, and ginger balances Vata while providing a warming sensation to counteract coldness.
- Cinnamon: A small pinch of cinnamon adds sweetness and warmth, helping to balance blood sugar levels and soothe Vata and Kapha.
- Ghee: Ghee is a key ingredient in Ayurvedic cooking. It helps nourish all seven tissues, supports Ojas (vitality), and balances Vata and Pitta. It’s also a great option for cooking spices, enhancing their health benefit.
- Yogurt: Yogurt adds a cooling element, perfect for Pitta, but when used in moderation, it can be appropriate for all doshas. Opt for plant-based yogurt if you want a lighter alternative.
This Ayurvedic red lentil soup is quick to make, deeply nourishing, and suitable for all doshas, making it a versatile meal for lunch or dinner. Whether you’re looking to support digestion, nourish your body, or simply enjoy a warming dish, this soup has it all. Chef’s kisses, enjoy!
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