Tunisian Red Lentil Soup with Raw Beetroot Salad

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Skill Level
Preparation Time 15 minutes Total Time 50 minutes
Servings 8 Cost Per Serving $0.45
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Ingredients

Tunisian Red Lentil Soup
1 cupRed Lentils,rinsed
1Medium Onion,medium dice
2Medium Carrots,medium dice
3 clovesGarlic,whole,crushed
4 cups (1 L)Vegetable or Chicken Stock
1/2Lemon,juiced
1 tbspHarissa Paste (or Tomato Paste if you don't like it spicy)
1/2 tsp eachGround Cinnamon,Cumin,Turmeric and Coriander
2 tbspPlain Yogurt
2 tbspLight Olive Oil
To TasteSea Salt and Freshly Ground Black Pepper
Raw Beetroot Salad
2Medium Red Beets,thinly sliced and then cut into matchsticks
2 tbspFresh Mint or Cilantro,roughly chopped
2 tbspGolden Raisins
1 tbspLemon Juice
1 tspExtra Virgin Olive Oil
To TasteSea Salt and Freshly Ground Black Pepper

Directions

  1. ‚ÄčCombine all ingredients for the beetroot salad and set aside in the refrigerator.
  2. Add the olive oil to a large pot over medium heat. Add your onions, carrots and garlic and stir well. Add your ground cinnamon, cumin, turmeric and coriander, stir well and gently cook for about 6 minutes.
  3. Add the harissa or tomato paste and lentils and stir well. Cover with the stock, turn up the heat and bring to a boil.
  4. Once the soup starts to boil, reduce the heat to low and simmer for about 35 minutes, or until the lentils are very tender and break apart easily.
  5. Add the yogurt and lemon juice. Blend until smooth using an immersion blender or carefully transfer to a stand blender. Season to taste.
  6. Serve and top each bowl with a little of the beetroot salad.

Nutrition

  • Bile is a fluid that is needed to digest fat. It is released by the liver and stored by the gallbladder. Gallstones are small rock-like substances that form in the gallbladder when cholesterol and other elements in bile form crystals. Most gallstones do not cause problems, but some can block the bile duct, a tube that connects the gallbladder to the liver and small intestine. This can cause problems such as nausea and vomiting. Gallstones are also a risk factor for gallbladder cancer. 
  • Vegetarians are less likely to get gallstones than non-vegetarians. This may be because vegetarian diets are high in fibre, cholesterol-free and low in saturated fat. 
  • Diets high in fibre help prevent gallstones from forming, and may keep gallstones that are already present from getting larger and causing problems. Fibre binds to cholesterol in food and in bile and speeds up the movement of food through your digestive system, so the cholesterol does not have a chance to form gallstones. Choose fibre-rich foods such as vegetables, fruit, whole grains, beans and legumes.
  • Saturated fat and cholesterol make gallstones more likely to form. Saturated fat and cholesterol are found in foods that come from animals such as red meat, dark poultry meat and poultry skin, egg yolks and high-fat dairy products. To reduce the saturated fat and cholesterol in your diet, choose vegetarian meals more often, chicken or turkey breast without the skin, and low-fat milk or milk alternatives.