- Cooking time: 30 minutes
- Portion: 1 person
Ingredients:
- One small onion, chopped
- One tablespoon. of olive oil
- 125g of split red lentils
- 300ml of vegetable broth
- One tablespoon. of lemon juice
- Two crushed garlic cloves
- Salt and freshly ground pepper to taste
And that is how change happens, one gesture, one person, one moment at a time.
– Libba Bray
Energy value
- calories 140kcal
- proteins 20g
- fats 1.7g
- carbohydrates 2.5g
Preparation
- Heat the oil in a saucepan.
- Add the onion and cook for about 5 minutes or until the onion is slightly browned.
- Add the red lentils and vegetable broth and bring to a boil. Simmer for about 20 minutes. The lentils should turn a golden colour and be soft.
- Allow cooling to room temperature.
- Pour the contents of the saucepan into the smoothie maker and blend for about Thirty seconds or until smooth. If the soup is too thick, add some water to change the consistency.
- Return the contents to the saucepan and add the lemon juice. If required, season with salt and pepper to taste.
- Fry the other small chopped onion and two crushed garlic gloves in 1 tablespoon of olive oil until softened.
- Add to the saucepan and reheat over gentle heat and serve.
Nutrition Benefits
- Red lentils, from the legume family, are a great source of protein. They are high in fibre, making you feel fuller for longer. They are fat-free and high in a range of nutrients. They have high levels of folic acid, essential for the nervous system and Healthy blood cells. Lentils are also a good source of iron, and unlike red meat, do not contain fat. Iron is vital for maintaining energy levels and is especially crucial for growing children and menstruating women.
- Garlic is not just for warding off mosquitoes. Garlic has been used for medicinal purposes for thousands of years. Garlic has a compound in it called Allicin, which is what gives out the distinctively strong garlic smell and taste. Garlic is a good source of vitamin C, selenium, manganese and vitamin B6. Garlic is said to be good for reducing the risk of heart disease and lowering cholesterol levels. Garlic is also a good infection fighter against colds and viruses.
