Blog

By: Dr. Melanie DeCunha, Naturopathic Doctor

The leaves have fallen. The winter tires are on. The Christmas decorations have been brought out from storage. All that’s needed now is a hot, simmering pot of soup to fill the air with comforting aromas and our bellies with some immune-boosting goodness! This lentil veggie soup is gluten-free, dairy-free and vegan!

Will a vegetarian soup actually fill me?

Lentils are a highly nutritious legume, packed with protein, fiber, B vitamins, magnesium, zinc and potassium. Combined with the nutrient-dense veggies I’ve added to the soup, you’re going to get a mega dose of your daily vitamins and minerals. You won’t be able to tell once you puree everything together, but you’ll be getting all the colours of the rainbow with this recipe!

As we know, this time of year is when you are most vulnerable to getting sick and most people’s immune systems are fairly low. Incorporating a wide variety of fruits and vegetables is a super easy way to strengthen your defences to fend off possible pathogens.

Customize to your liking!

Now I’ll admit – this is actually the first time I made a pureed soup, and I left the flavours pretty mild since I was making such a large batch. I plan to freeze half and portion out the rest for last-minute meals. By leaving the spices fairly mild, I have the opportunity to add additional spices to each bowl depending on what I’m feeling.

My favourite way to eat the soup so far is to add about ½ C of water and a bit of coconut milk to 1C of soup to thin it out. And then garnish with some crushed chili peppers, Everything but the Bagel seasoning (from Wholefoods) and extra turmeric, salt and pepper. I also add 2TBSP of collagen for the added protein and gut health benefits.

If you’re looking for additional immune-boosting effects, try adding some cinnamon and ginger.

I will say that the soup is pretty thick, so adding either water or coconut milk for creaminess will thin it down a bit.

The great thing about this recipe is that it comes together fairly quick. You can have the entire soup done in less than an hour, and have the option to let it simmer after that if you choose. This step is totally optional, but I prefer to do it because I love the smell of my home with a simmering pot of soup, and I like to give the ingredients longer to combine. But really, it’s because it allows me to defer washing the dishes for a few hours.

So give this lentil veggie soup a whirl and let me know what you think!

Ingredients

• 1C green lentils
• 1C red lentils
• 1C yellow split peas
• 6C chicken broth
• 4C broccoli
• 3 large carrots
• 1 sweet potato
• 1 can chickpeas
• 1 can coconut milk
• 2t chili powder
• 2t cumin
• 1t onion salt
• 1t turmeric
• 1t paprika
• ½t garlic salt

Directions:

• Boil lentils, peas, broccoli, carrots, sweet potato and chickpeas in chicken broth in a large pot.
• Once veggies and lentils become soft, puree in batches in food processor.
• Transfer puree to a large crock pot (if you don’t have a crock pot, a large pot on the stove over low heat will suffice).
• Add remaining ingredients and cook on low for 1-3 hours to allow spices to blend.

Nutrition:

• Yields approximately 12 servings
• Calories: 218 per serving
• Carbohydrates: 35.4g
• Fat: 3.9g
• Protein: 11.8g

by: Jamie Yermus, Registered Dietitian

This delicious and nutritious meal was derived from That Clean Life, is guaranteed to warm and fill your belly during the cold months!

Time: 40 minutes, Yield: 4 servings

Ingredients:

Directions:

1. Preheat oven to 420 degrees F and line a baking sheet with parchment paper. Toss the butternut squash in half the olive oil and spread across the sheet. Bake in the oven for 20 to 25 minutes, or until lightly browned.

2. Combine the quinoa and water in a saucepan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer. Cover with a lid and let simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork and set aside.

3. Heat remaining olive oil in a large skillet over medium-low heat. Add kale and saute until wilted (about 3 - 5 minutes). Turn off the heat.

4. Add the quinoa, roasted butternut squash and balsamic vinegar to the skillet then toss until well mixed. Season with sea salt and black pepper to taste.

5. Divide into bowls and top with pumpkin seeds and dried cranberries. Enjoy!

Notes:

No Butternut Squash: Use sweet potato, carrots or beets instead.

Save Time: Use frozen bagged butternut squash.

Leftovers: Keeps well in the fridge up to 3 - 4 days.

Extra Flavour: Toss the butternut squash in cinnamon before roasting.

By: Dr. Melanie DeCunha, ND

Okay, who else is obsessed with the amazing Edayummy dip from Farm Boy? If you haven’t tried it yet, you are missing out! It is equal parts creamy & refreshing and best of all, it is dairy free! The recipe provided below is my take on the fan-favourite and can be adjusted as necessary based on your preference. Like it spicy? Toss in an extra jalapeno! On a salt-restricted diet? Cut it out completely! You can use it as a dip or spread, or even as a sauce for pasta or stir-fry. It’s a super simple recipe where you just throw all the ingredients into a food processor and voila!

Warning: you might have to hide it in the back of your fridge so that your kids/spouse don’t finish the entire container on you!

Ingredients:

• 500g of shelled edamame
• 2 handfuls of washed, trimmed kale (approximately 2 cups roughly chopped)
• 2 jalapenos
• 4 cloves of garlic
• 1 lemon, juiced
• ¾ C olive oil
• 1 tsp salt

Instructions:

• Combine all ingredients in food processor and puree until well combined and no chunks are remaining
• Serve with tortilla chips, crackers or fresh cut veggies or use a spread on sandwiches/wraps
• Refrigerate remaining portion in air tight container and consume within 1 week