Red Velvet Beet + Lentil Soup
I first tasted this delicious and simple soup on a retreat I guided. Our Ayurvedic Chef Alexandra Sargent served this recipe inspired by Divya Alter’s book The New Ayurvedic Kitchen What to Eat for How You Feel. With beets, lentils and digestive spices, this soup is perfect for grounding + nourishing oneself.
Beetroots are a great source of many essential vitamins and minerals including:
High Fiber - supports smooth digestion and gut health
B9 - assists with cell functioning and tissue growth
Manganese
Potassium - supports heart health
Iron - essential for transporting oxygen in red blood cells
Vitamin C - antioxidant rich, supports immune support, and skin health.
Lentils are rich in iron and folate and offer a great source of protein.
The recipe
Serves: 4
Time: Soak 30 min / Prep 5 Min / Cook 30 Min
Ingredients
1 cup red lentils, washed, soaked for 30 minutes, drained and rinsed
2 medium red beets, peeled and cut into 1-inch cubes
1/2 teaspoon ground cumin
1/2 teaspoon of ground turmeric
2 small bay leaves
1 tablespoon of ghee or olive oil
1 tablespoon of salt
1/4 teaspoon of ground black pepper
3 cloves of chopped garlic
1/4 chopped red onion
Top with
1 tablespoon of shopped cilantro leaves
Slice of lime
Note: This is modified from the original recipe. I added garlic and onion, which is not considered ‘Sattvic’ by Yogic standards, as these ingredients can aggravate meditation. But I chose to add them because garlic has many immune system benefits and onions add flavor and a more warming quality to the meal.
Directions
Soak 1 cup of lentils for 30 minutes. Drain and rinse them.
Combine red lentils and 4 cups of water into a pot. Bring to a full boil over high heat. Remove any froth from the surface as this will help reduce gassiness of lentils.
Once lentils and water reach a boil. Add beets, onions, garlic, cumin, turmeric, bay leaves, ghee and mix well. Still at a boil.
Reduce heat to medium-low, cover with a lid, and let simmer until lentils and beats are soft or cooked through - approximately 20 min.
Turn off heat, uncover. Remove bay leaves. Add a splash of olive oil. Salt and pepper to your desire. Use an immersion blender to smooth soup to your desired consistency. If you prefer it on the silkier side, you can add more water as you wish.
Garnish with cilantro. Serve with lime slices, which help protein digestion and iron absorption.
Modify for your Dosha
Vata: Add a little extra ghee or olive oil as this can help with grounding. Add coriander to spices to enhance digestion
Pitta: Cut the garlic and onion. Go wild with the cilantro.
Kapha: Boost the digestive fire by adding a minced green Thai chile, or a jalepeño. Go light on the oil.