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Recipes - Soups & Stews 

Gut Health and plant based vegan diets 

Indian creamy lentils 

1 onion chopped 
6 garlic cloves crushed  
1 inch ginger crushed 
12 cherry tomatoes halved  
1 cup red lentils  
1 cup cooked chickpeas drained no salt/sugar added (420 gr tin)  
3 handfuls chopped kale  
2 tbs medium curry powder (I use Tesco brand)  
2 tsp ground cumin  
1 – 1.5 cup almond milk (unsweetened)  
1 – 1.5 cup water  
Juice from 0.5 lemon 
Cook the onions, garlic and ginger in bit of water for 5 minutes until they start to release their aromas. If they start to stick in the process, just add a tablespoon of water at times. Then add spices with a drop of water and cook for another 2 minutes. Add red lentils, water and milk, bring to boil and simmer for 10 – 15 minutes until lentils are almost done. You may have to add more liquid while they are cooking as it’ll evaporate and the lentils will soak it up. Also, mix occasionally to prevent the lentils from sticking to the bottom of the pot and the milk from running out. When the lentils are almost soft, add chopped kale, cherry tomatoes and chickpeas and cook for another 5 minutes until all soft. Take off the heat, mix in lemon juice and enjoy. 

Carrot Ginger soup 

Spice your day up with a warming bowl of Carrot ginger soup. Loaded with antioxidants to brighten up your skin and anti-inflammatory properties of ginger, this soup will get your blood flowing. The combo of the delicate sweetness of carrots, earthy curry and spicy ginger will get you hooked immediately. 
600 gr cleaned carrots sliced  
large thumb size ginger (3 tbs finally chopped)  
1 onion  
3 tsp medium curry powder (heaped)  
1/4 tsp medium/hot chilli powder  
2 cups water (if using pressure cooker 1 cup only)  
1 cup almond milk unsweetened  
10 fresh mint leaves 
Put the onions, carrots, ginger, spices and water into a pot and bring to a boil. Reduce the heat and cook for about 20 min until carrots are soft. You may need to add bit more water if carrots start to stick to the bottom. Then add almond milk and blend the soup with an immersion blender until smooth. At the end, add finely chopped fresh mint leaves and let the carrot ginger soup rest for 5 – 10 min before serving. This will allow the mint aroma to infuse in the entire soup. Note: I love to make this soup in a pressure cooker to save time. 

Twisted chickpea stew 

Fragrant and satisfying, combination of sweet potato and chickpea with some greens is a prefect dinner. Make it rich or slimming as much as you like by adjusting the amount of creamer you use. 
1 large onion chopped  
6 garlic cloves crushed 
1 tbs ginger crushed 
1 large sweet potato peeled and cut into pieces  
4 medium sized potatoes cut into pieces 
1 parsnip chopped  
2 stalks celery chopped  
1 apple cut into pieces  
2 tsp mustard seeds  
1 tsp turmeric  
1 tsp curry paste  
1 tsp whole cumin  
1 tsp cinnamon  
2 cups cooked chickpeas drained no salt/sugar added (420 gr sized tin)  
1 cup almond milk (unsweetened)  
2 generous handfuls of baby spinach  
splash of soy creamer (optional)  
0.5 – 1 tbs potato starch to thicken the sauce 
Put a little bit of water into a pot and cook the onions, garlic, ginger, curry paste and the other spices for about 5 minutes until fragrant. To prevent all from sticking, add a drop of water at times. Then add all the other ingredients except for spinach and potato starch. Add just enough water to cover the potatoes (about 2 cups). Cover with the lid and bring to a boil. When it starts to boil, take off the lid and cook on medium heat for about 20 min until potatoes are soft. Before taking of the heat, mix in spinach and thicken with potato starch if you wish. (I usually use 1/2 tbs potato starch dissolved in a bit of water in a cup and stir in slowly into the stew while mixing). Enjoy it as a soup or thicker as a stew over your favourite grain. 

Curried lentils 

Lentils are one of the wonder foods. And, so is this dinner! While the authentic Indian flavours satisfy your exotic cravings, your health will get a boost too as they're rich in Iron, Magnesium and Potassium at the same time. 
1 whole onion chopped  
6 cloves garlic crushed  
1 tbs ginger crushed (grated)  
2 carrots chopped  
2 big tomatoes cut into pieces  
0.75 cup tomato puree (I used passata in a bottle)  
4 tsp (heaped) curry powder (medium for extra kick)  
2 tsp fennel seeds  
2 cups green on brown lentils  
3-4 cups water  
150 gr baby spinach (about 2 firmly packed cups)  
salt and pepper to taste 
Sauté the onion in a little bit of water on medium heat until caramelised for about 5 minutes. Add the carrots, ginger, garlic, curry powder, fennel seeds, tomatoes and cook on medium heat for 1-2 minutes ’til the spices become fragrant. Put in the tomato paste and 1 cup of water, mix well so all is properly combined and bring the stew to a simmer. Add the lentils, 2 cups of water so it reaches about 2 cm above the lentils and bring to a boil. Then cover the pot, reduce heat and cook for about 20 -30 minutes until the lentils are soft. Check occasionally that they are not sticking to the bottom and add more water if necessary. Take of the heat and mix in spinach. (The leaves will soften within a few minutes. ) Use salt and pepper if needed and serve over some brown rice or potatoes. 
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