Tuesday, 30 August 2016

Lentil Soup or Stew

Looking for a rich, thick, filling and slimming, protein power packed meal?
 Then Ila's Lentil Soup is just what you're looking for!

This soup or stew can be mixed up to suit your own tastes. you can throw whatever vegetables or grains you have available in there or just make the peas alone, the combinations are endless each time!

You will need:

1.5 cup brown lentils
1/8 cup quinoa (or millet)
¼ cup brown rice
1 big sweet potato cubed
1 carrot diced
A hand of green string beans
2 leaves kale finely chopped
1 cup cabbage finely chopped
1 cup shredded pumpkin
¼ zucchini, chopped
3 okra finely cut
1 med. onion
2 pimentos
3 cloves garlic
1 thumb ginger grated
1 tbs flax meal (optional)
1 cup coconut milk
1 spoonful tomato paste (or maybe 3 sundried tomatoes blended)

Enough preboiled water to keep a wide big pot ¾ full

Pink or sea salt, ground cumin and turmeric, Italian seasoning, blackstrap molasses


Soak lentils in hot water at least half an hour to forty-five minutes before cooking. or soak overnight which is best.

Finely chop onions, pimento and garlic. Add to the pot along with grated ginger and a drop of blackstrap molasses. Sautee and then add the lentils using a small sieve to strain off the soaking water. Mix well and then add the water they soaked in – or fresh boiled water from the kettle.

Allow to cook for a while, say twenty to thirty minutes then add the quinoa, brown rice, coconut milk, shredded pumpkin and flax meal. Add more water again keeping the pot at least just over half way full.

Prepare the vegetables. You may use any selection of course. In this recipe I used zucchini, carrot, cabbage, kale and green beans. Also cube the sweet potato.

When the lentils are softened and the soup is thicker, add the sweet potato along with all the seasoning for taste: salt, cumin, turmeric, Italian seasoning – 1 tsp of everything.

Allow to cook for another fifteen minutes, then add the fresh vegetables. Allow to cook for no more than another 7-10 minutes and remove from heat.

Allow to cool considerably before tasting the soup to decide how much more ground seasoning or salt it needs, as lentils can be hard to flavour. I add a spoonful of tomato paste to give it more flavour when the heat is off.

This is a great meal for the Kingman who is physically active! It is also a great meal to freeze or have on the go! Take it to work, share it at a gathering of Idrens or just fulljoy on the weekend.

I hope you love it! Remember to share your creations using Ital People recipes by hashtagging us on Instagram @italpeople, or on Google +. 

Also email italpeople@gmail.com with your own recipes and pictures for InI to share with the RasTafari community.

Bless the Ital Kitchen!

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