Healthy Gut Soup

All of the ingredients in this soup have health benefits for the gut. Bone Broth which you can read about in my blog. Turmeric has anti-inflammatory properties, particularly effective for throat and oesphagus. Leeks  are a prebiotic ‘food’ for the gut and lentils are an excellent fibre for hormone health. A leafy green like Kale and spinach are mineral rich – calcium and magnesium. Note the brown/green lentils have almost double the fibre of the red lentils but take 3 times longer to cook. Also you can use full fat or low fat coconut milk. Your choice.

Recipe makes : 1200ml – 4 portions

1 serving is 3 ladels – 300ml

Full Fat Milk : 1 Serving: 18g Carb.     287 Kcal.     Protein 11g.  Fat 19.5g.   Fibre 6g (Green/brown used)

Low Fat Milk: : 1 Serving: 17g Carb.     183 Kcal.     Protein 10.5.  Fat 8.5g.   Fibre 6g

Ingredients

100g  green/brown lentils or red lentils

5g, 1 tsp turmeric

1 tbsp coarsely grated ginger

2 garlic cloves, sliced

350ml, 1 pack of Sadie’s Bone Broth plus 100ml boiling water

400ml ,can coconut milk (full fat or low fat)

300g, 1 large or 2 smaller leeks, well washed and sliced

80g, 2 handfuls baby spinach or Kale

1 lime squeezed

fresh coriander or parsley

Method

  1. Wash the lentils in a sieve, removing any odd coloured ones which might be small stones/grit.
  2. Add the broth to a saucepan and tip in the lentils adding the turmeric, ginger and garlic. Bring to the boil and then a gentle simmer, putting the lid on.
  3. Red lentils are cooked in 10 minutes but green and brown take 45 mins.
  4. Simmer for 10 mins (red) or 30 mins (green brown) watching the latter closely to ensure they do dry out.
  5. Pour in the coconut milk, stir in the leeks, cover and cook for a further 10 mins more. If you are using Kale, add this now too.
  6. Squeeze 1 fresh lime into the soup to cut through the sweetness of the coconut.
  7. Otherwise add the spinach and cook just to wilt it before serving.
  8. Chop some fresh coriander or parsley and serve with a drizzle of lime juice on top.