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Natural Awakenings Atlanta


Jan 01, 2023 06:00AM ● By Gwen Eberly

This flavorful vegan soup is bursting with nutrition. Rich in fragrant anti-inflammatory spices of cinnamon and turmeric and packed with protein thanks to the quick-cooking red lentils and chickpeas, it’s sure to satisfy. Add rice or rice vermicelli noodles and to make it an even heartier meal.

 YIELD: 4 Servings

3 Tbsp olive oil

1 onion, finely chopped

1 small celery rib (including leaves), finely chopped

1 large carrot, diced

1 tsp turmeric

1 tsp black pepper

½ tsp cinnamon

1 (28 oz) can petite diced tomatoes

1 (16 oz) can chickpeas, drained*

cup fresh cilantro, chopped

4 cups vegetable broth

1 cup red lentils

2 cups kale, thinly sliced

½ cup fresh flat-leafed parsley, chopped

Sea salt to taste

Lemon wedges (optional)

Heat oil in a 4-quart dutch oven or heavy saucepan. Cook chopped onion, celery and carrot over moderate heat until soft, stirring occasionally. Add turmeric, pepper and cinnamon and cook for three minutes.

Stir in tomatoes, chickpeas, cilantro, vegetable broth and lentils. Bring to a boil, then reduce heat and simmer, uncovered, until lentils are tender; about 35 minutes.

Stir in kale and cook an additional five minutes, or until kale is wilted. Stir in

parsley and salt to taste.

Serve with lemon wedges and leftover chopped cilantro or parsley, if desired.

*Option: Use dried chickpeas to replace the canned. Soak 1½ cups dried chickpeas in water overnight. Drain, rinse and cook in about eight cups of water until tender, about 1½ hours.

 Recipe and photo courtesy of Gwen Eberly, a Lancaster, PA-based chef who teaches cooking to kids and teens.

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