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
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
- Wash the lentils in a sieve, removing any odd coloured ones which might be small stones/grit.
- 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.
- Red lentils are cooked in 10 minutes but green and brown take 45 mins.
- Simmer for 10 mins (red) or 30 mins (green brown) watching the latter closely to ensure they do dry out.
- 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.
- Squeeze 1 fresh lime into the soup to cut through the sweetness of the coconut.
- Otherwise add the spinach and cook just to wilt it before serving.
- Chop some fresh coriander or parsley and serve with a drizzle of lime juice on top.