Our hearty Golden Halo turmeric soup is full of goodness and flavour thanks to an amazing spice blend. In this soup we pair turmeric, ginger and garlic with cumin, coriander and cayenne pepper to make a wonderfully aromatic soup base with an amazing array of health benefits.
One thing I have always been aware of is my apparent propensity for inflammation. This has manifested in various ways including chronic allergies and general feelings of “yuckiness”. What’s more disturbing though, are the serious illnesses that can be caused by chronic inflammation including mental disorders (although my husband says I already suffer in this area). Suffice to say it’s something I need to be constantly aware of and manage.
Enter turmeric! For centuries, this amazing spice has been known for its amazing health benefits thanks to the curcumin present in turmeric. Among the plethora of health benefits, it aids in the battle against damaging inflammation. So now I’m resurrecting all my turmeric-based recipes because they’re not only delicious, they’re a great ally in my war on inflammation! My spicy guardian angel so to speak.
INGREDIENTS: MAKES 4 SERVINGS
170g split red lentils, washed and drained
1,5 litres organic chicken and/or vegetable stock (I use the Woolies organic chicken stock)
1 potato, peeled and diced (about 180g)
1 tsp turmeric (I use a proper teaspoon measure – heap a “normal, everyday” teaspoon)
5cm piece fresh ginger, peeled and grated (about 25g peeled and grated)
5 cloves fresh garlic, peeled and chopped (about 15g peeled and chopped which equates to about 3 full teaspoons)
1 tsp dried cumin
1 tsp dried coriander
½ tsp cayenne pepper (or a little more of you want to up the pepper stakes)
1 skinless, boneless free range chicken breast, cut into strips (about 110g)
1 tablespoon (15ml) fresh lemon juice
Fresh coriander, chopped to serve
Optional: Add a generous swirl of coconut cream to serve
Note: If you’re using fresh turmeric instead of powdered or dried, the standard is that 1 teaspoon powdered/dried equals 3 teaspoons freshly grated. Also, use gloves! This stuff stains!
TO MAKE YOUR GOLDEN HALO TURMERIC SOUP
Warning: It’s advisable to wear an apron (not your favourite white one). The turmeric will stain your clothes, especially if you’re using fresh turmeric.
Don’t forget to rinse your lentils under some cold water before starting to cook them. Bring the split red lentils, turmeric and stock to a boil. Lower the heat and simmer for 30 minutes. Add the potato and simmer for another 30 minutes (the potato should be soft). When done, allow to cool for a while and then pour the lentil and potato mixture into a blender and puree (or puree in the pot if you have a stick blender).
While the soup base is simmering, make a garlic and ginger paste by placing the garlic, ginger and 60ml (1/4 cup) of water in a blender and pureeing it to a smooth(ish) paste.
Heat some avocado oil in a pan. Add the garlic and ginger paste, cumin, coriander and cayenne pepper. Lightly fry for a minute or so until the spice mixture is aromatic and slightly browned. Add the chicken strips and stir fry for another minute or two before adding a cup of water. Bring to the boil and simmer for 3-4 minutes until the chicken is cooked.
Pour the pureed lentil soup base into the chicken and spice mix. Add 1 tablespoon of lemon juice. Stir and simmer for a tad more to bring to heat before serving. Serve with some fresh coriander and a swirl of coconut cream.
NUTRITION INFORMATION: PER SERVING (4 servings per recipe)
About 310 calories: 42g carbs; 22g protein; 6g fat
If I increase the chicken so that each serving has about 100g of chicken then this changes to:
About 385 calories: 42g carbs; 40g protein; 6g fat
NUTRIENTS AND HEALTH BENEFITS
I could write an entire chapter on the benefits of this soup!
The lentils are a brilliant source of dietary fiber and lean protein packed with vitamins and minerals which have loads of health benefits that include, regulating blood sugar levels, improved heart health, improved digestive health and the promotion of weight loss.
The ingredient that gives this soup its glorious golden colour is turmeric – traditionally used in India and other parts of Asia to treat digestive conditions such as heartburn, stomach-aches and bloating as well as liver issues like jaundice. More recently, turmeric is being recognised as a “superfood” for its numerous potential benefits thanks to its anti-oxidant, anti-parasitic, anti-malarial and even anti-cancer properties.
The ginger, garlic, cumin, coriander and cayenne pepper have a great deal of anti-oxidants and loads of anti-inflammatory compounds that also aid digestion, improve immunity, treat respiratory disorders and help bust the common cold!
THIS IS NOT A SPONSORED POST
This recipe was originally posted on 17 June 2017 and updated on 4 July 2018.