Vegan, gluten free, Paleo and nut-free options
(This recipe was originally published in canfitpro Magazine November/December 2014)
By Teri Gentes, Whole-self Lifestyle Wellness Coach
This nutrient dense, flavour intense, protein rich main course soup is the perfect way to anti-up on your anti-oxidants. Rich, thick and wonderfully warming, it delivers a healthy dose of vitamins A, E, and iron. A perfect post-workout option with healing spices enhancing digestion (ginger), as well anti-oxidant and anti-inflammatory power (cayenne, turmeric, cumin, garlic, ginger), this is a super food that’s beyond yummy, immune supportive, satisfyingly addictive and so easy to make. The recipe yields a generous amount and is perfect to freeze in serving size amounts for a grab and go meal. Pair it with a simple side salad and voila, an easy dinner, done.
1 tbsp olive, grapeseed or avocado oil
1 large yellow onion, finely chopped
3 garlic cloves, minced
1 generous tsp fresh ginger root, minced
½-1 tsp cayenne pepper or 1 chili pepper, optional
1 tsp ground coriander
1 tsp turmeric powder or ½ tsp fresh root, grated
1-2 tsp ground cumin
1 tbsp curry powder or curry paste, to taste (if using a spicy curry omit or reduce cayenne pepper)
1 tsp sea salt
½ tsp black pepper, freshly ground
8 cups organic vegetable stock, mild ginger tea or filtered water
1 cup organic Sunbutter (reduce this to ½ or ¾ cup if desired yet try it this way once.)
2 large sweet potatoes, peeled and cut into ½ inch cubes
1-14.5 oz can organic plum tomatoes, diced or crushed
1 cup red lentils, organic if available (omit for Paleo diets)
2 tbsp organic sunflower seeds, or cashews toasted and lightly salted
Chopped cilantro or parsley
- Heat a large stockpot over medium heat; add oil and sauté the onion until translucent.
- Stir in the garlic, ginger and spices, and cook a few minutes longer to release the flavours. Add the stock and Sunbutter, mixing well to incorporate. Stir in sweet potatoes, diced/crushed tomatoes and their liquid. Simmer for 25 minutes.
- Stir in the lentils and continue to cook an additional 15 minutes or until thick and fragrant. Taste and adjust seasonings and thickness as desired by adding additional water or tomato juice.
- The soup can be pureed at this point or simply garnished and served as is in warm bowls. A really nice touch is to swirl in a drizzle of coconut cream.
- Ideally choose organic spices to access the nutrient powers as most spices are irradiated
- To learn the most important produce to purchase organic visit www.ewg.orgfor the clean 15 and dirty dozen resource / buyers guide, including all kinds of great info.
I’ve long had a romantic passion to live life fully and my mission and joy comes from inspiring and enabling others to embrace and sustain self honoring, happy, healthy lifestyle practices. As an educator for the health, nutrition and fitness industry, providing trainers, coaches and instructors with the latest research on the power of food and plant based whole foods, my hope is collectively we reach the masses. Let’s practice what we teach and lead by example.