1.19.2017

Coconut Quinoa Lentil Soup or Superfood Soup


I have a two fold mission with this post.  1) I want to share this soup that is filled with Superfoods and will make you feel fabulous on a cold, gray day.  2) I'm using an electric pressure cooker so show you how wonderful they are and the health benefits of using this wonder pot.

Bare with me.  I want to share just a fraction of the health benefits of the superfoods in this soup. (If your're not interested, then just scroll down)

Fennel:  heart health, excellent source of vitamin C, B6, fiber and potassium
Ginger:  anti-inflammatory, boosts immunity
Turmeric:  anti-inflammatory, greatly increases the anti-oxidant capacity of the body.
Coconut Milk:  Improves heart health, can help you lower cholesterol levels and improve blood                                     pressure.
Cauliflower:  1 serving contains 77% of recommended daily serving of vitamin C.  Anti-                                            inflammatory, fight cancer, boost heart health, helps body detox, anti-oxidants.
Garlic:  Can combat sickness, including common cold, anti-oxidant, detox body.
Kale:  1 cup = 36 calories and 0 fat, high in fiber, high in vitamins K, A, C, and calcium. Filled with              powerful anti-oxidants, anti-inflammatory.
Curry Powder:  Ease pain and inflammation, boost bone health, protect immune system from bacterial inflammation.

BAM!!  That's pretty powerful soup.  


Lentils and quinoa are great sources of plant based protein.  Because I eat very little meat, I lean on these sources for protein in my diet.  

1 cup lentils, cooked, contains 18 grams protein.  Not to mention a great source of fiber.
1/2 cup quinoa, cooked, contains 7-9 grams of protein.


Here is a list of the abundance of superfoods found in this hearty soup:

1 medium onion, chopped
3 celery stalks and leaves, chopped
1 cup fennel, chopped
1 tablespoon garlic, chopped
1 1/2 teaspoons curry powder, such as Madras
1 teaspoon salt if using unsalted stock
1 tablespoon fresh ginger, grated
1 tablespoon fresh turmeric, grated  (can sub with 1 1/2 tsp. powdered)
6 cups vegetable or chicken stock
1 14 oz can organic coconut milk
1/3 cup quinoa (any color)
1/3 cup green lentils
3 carrots, peeled and chopped
1/2 head cauliflower, broken apart
1 1/2 cups curly leaf kale, finely chopped
1/4 cup cilantro, chopped 
salt and pepper to taste
Cayenne pepper to taste


I'm going to use my electric pressure cooker to cook this soup.  This soup can be simmered in a large pot on a cook top easily.  If you haven't checked in a pressure cooker, maybe now you will be inspired to check it out and save your pennies for a purchase.  This is not a sponsored post at all.  I love this toy!  I can go on and on about how wonderful this is, but I won't.  Let me just say one of the greatest inventions I own.  This electric pressure cooker is so simple to use.  It's not at all like those old fashioned cookers that need to be monitored at all times to prevent them from blowing up.  No this.  Turn it on and walk away.  

Why have a pressure cooker?  So many reasons, but for now let me just say there are great health benefits of using a pressure cooker.  Basically food it uses "steam under pressure".  Foods stay moist.They are literally bathed in steam as they cook.  Less water comes in contact with your food to leach away vitamins and minerals.  

Let's get to the soup.


In the pan of an electric pressure cooker add, 1 medium onion, 3 stalks of celery, 1 cup fennel, and 1 tablespoon garlic.  All chopped.


Add 1 tablespoon fresh grated ginger.  Sometimes I add more because I love ginger.


Add 1 tablespoon fresh grated turmeric.  If fresh isn't available use 1 teaspoon dried.

Note:  This stuff stains.  I think my fingers and fingernail polish are permanently stained gold.


Add 1/3 cup green lentils.


1/3 cup quinoa.  Any color.


1 teaspoon hot curry powder.  Mild may be used as well.


Add 6 cups vegetable stock.  You can use bone broth as well.  I am a firm believer in the healing powers of bone broth.  Chicken stock would work great.  I would only use homemade stock.  Just for health purposes.  I like to know what is in my stock and I can control the sodium amount.


Add 1 14-oz can of organic coconut milk.


Stir.


Lock on the lid of the pressure cooker.


Set the pressure to high and timer for 15 minutes.  Walk away.

Now, when the timer goes off there is still a lot of pressure built up in the cooker.  That pressure needs to release.  Follow the directions on your cooker to release the steam.  You can let it release on its own, but you have to take into account the food inside will still continue to cook.


Once the pressure is released, remove the lid.  Perfectly cooked veggies, lentils and quinoa.


Because I like my carrots cooked less, I am adding them after the other veggies have cooked.


Same with the cauliflower.

I let the soup simmer another 5-10 minutes to slightly cook the carrots and cauliflower.



Squeeze in the juice of 1/2 a lime.


I want my soup to have a little more kick.  After processing I adjust heat and flavor.  Add a teaspoon of salt a few grinds of pepper and a pinch of cayenne.


This is how I get kale into my husband.  He hates it...for no reason other than it's healthy.  So I chop curly leaf kale very fine so it looks like parsley.  Bam!  He now has kale in his soup.  Because he's mental about foods, he generally eats it because he "thinks" its parsley.  "Let me put a little parsley on that for you, Dear".


Chop about 1/4 or so cilantro. He's good with cilantro, but I mix it with the kale so he thinks the kale could be cilantro.

Don't worry, my secret isn't out.  He never reads my blog.


Add chopped kale and cilantro to the soup then serve.

 

I LOVE this soup and all the health benefits that come with it. Perfect for a cold and snowy day.

 

I'm eating a lot of soups this winter to stay healthy.  I want to share a couple of recipes that I'm using daily to help guard against illness during the winter months.  

  • I love this tonic by Bondi Harvest it's called Turmeric Tonic Tea I drink this every morning before I eat.  It's got a kick.  Brace yourself.  I love it.
  • For immunity I take a spoonful of  Elderberry Syrup from The Kitchen McCabe.  Sometimes I add this syrup to my Turmeric Tonic.  
I hope you visit both of these wonderful blogs.  You will find many other wonderful healthy recipes on these two sites.  


Stay warm and healthy and take care of yourself this winter.  Eat well.
Let me know if you'd like more pressure cooker recipes.  I love playing with this toy.


Coconut Quinoa Lentil Soup

1 medium onion, chopped
3 celery stalks and leaves, chopped
1 cup fennel, chopped
1 tablespoon garlic, chopped
1 1/2 teaspoons curry powder, such as Madras
1 teaspoon salt if using unsalted stock
1 tablespoon fresh ginger, grated
1 tablespoon fresh turmeric, grated  (can sub with 1 1/2 tsp. powdered)
6 cups vegetable or chicken stock
1 14 oz can organic coconut milk
1/3 cup quinoa (any color)
1/3 cup green lentils
3 carrots, peeled and chopped
1/2 head cauliflower, broken apart
1 1/2 cups curly leaf kale, finely chopped
1/4 cup cilantro, chopped 
salt and pepper to taste
Cayenne pepper to taste

Pressure cooker directions:
Place onion, celery, fennel, curry powder, salt (if desired), ginger, turmeric, quinoa, lentils and stock into the pressure cooker pot.  Process on high pressure for 15 minutes.  Allow pressure to release for 5 minutes or so then manually release.  Add carrots and cauliflower and continue to simmer for 5-10 minutes.  Add kale, cilantro and any seasonings you would like.  Kick up the heat.  I dare you!

Stove top directions:
Add 1-2 tablespoons olive oil to a pot.  Add onion, celery, fennel, and carrots.  Cook until onions are translucent.  Add stock, coconut milk, curry powder, ginger and turmeric.  Cover and simmer until veggies, lentils and quinoa are cooked.  Approx. 30 - 40 minutes.  Add cauliflower and simmer until a bit soft. Before serving add kale, cilantro and additional seasonings. You may have to add more liquids because as the soup simmers the liquids may evaporate with the steam.  














15 comments:

  1. Does it work just as well in an on the stove top pressure cooker?

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    1. Absolutely. It will be just as good.

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  2. All ingredients I love (except for kale!), but I will definitely be making this soup on the weekend. Thank you for the lovely recipe so well explained with lovely photos!

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    1. You'll have to let me know if you like it...or not. You will be surprise at how the other flavors of the soup hide the taste of the kale. You'll never know it's there. Seriously! Thanks for sending a comment my way.

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  3. Thanks for sharing you beautiful recipes. Really good one.

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  4. I love my pressure cooker and have the same one! I would love any other pressure cooker recipes.

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    1. This pressure cooker has changed my life for sure. I cooked white rice in 4 minutes!! Brown rice was perfectly cooked in 30 min with a 10 min. of auto release then I released the pressure after 10 minutes. I love this thing. I will start posting more. Pass on any successes you have had. Thank you.

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  5. I have all the ingredients on hand, I can't wait to try this recipe. I love my pressure cooker! Thank you

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    1. That's great! You'll have to let me know if you like the soup. Go pressure cookers!

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  6. I tried the soup tonight and it was delicious! It exceeded my expectations. I couldn't get my husband to try it so I get to enjoy it all. His loss. I will make it again. Thanks for another great recipe.

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    1. Hi Leanne, I can't get my husband to try it either. What's up with these guys? I love having something prepared and ready to go for lunch, so I love having this soup to myself to eat for lunch for a few days. I'm so gland you like it.

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  7. I made this soup yesterday & Wow! All I can say is off the charts - fabulous! I love preparing food that I know is 100 % wonderfully healthy - which this makes this doubly wonderful! Thx Janet for sharing:)

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    1. I'm so happy you liked it. It's one of my favorite meals. So much flavor.

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  8. And pleased to report my hubby (kindred spirit to yours) went back for seconds - without the kale & cilantro toppings... But I say - call it a victory!

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    Replies
    1. We have so much work to do on our husbands. Just stir in the kale and he'll never notice. Just make sure it's finely chopped, very finely chopped :)

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