Lebanese Lentil Soup

Lebanese Lentil Soup (Ayurveda-Inspired Edition)

​Ingredients:

• 1 cup red lentils (rinsed)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 large carrot, diced
• 1 tsp turmeric
• ½ tsp cumin
• ½ tsp coriander
• 6 cups water or vegetable broth
• 1 cup cooked basmati white rice (for Vata) or quinoa (for Kapha)
• 1 tbsp olive oil or ghee
• Juice of 1 lemon
• Fresh black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil or ghee in a large pot over medium heat.
2. Add onions and garlic, sauté until soft and fragrant (about 5 minutes). (For Pitta: Reduce onion and garlic by half or omit entirely to cool the heat and avoid excess stimulation.)
3. Stir in the diced carrot, turmeric, cumin, and coriander. Cook for another 2 minutes to release the flavors.
4. Add lentils and broth, bring to a boil, then reduce to a simmer. Cook for 25-30 minutes until lentils are soft and the soup thickens.
5. If the soup becomes too thick, add more water to reach your desired consistency.
6. Stir in lemon juice and a generous sprinkle of freshly ground black pepper.
7. Serve as is or over warm white rice (Vata & Pitta) or quinoa (Kapha). Garnish with cilantro.

Ayurvedic Adjustments for Dosha Balance:

• Vata (Air + Space): Enjoy as-is. The warmth, moisture, and grounding qualities balance Vata’s dryness and lightness. Basmati white rice provides comforting, grounding energy.
• Pitta (Fire + Water): Reduce or omit onions and garlic. This keeps the dish cooling and less heating for Pitta digestion.
• Kapha (Earth + Water): Omit basmati white rice and serve over quinoa. Quinoa is lighter, warming, and reduces Kapha’s tendency towards heaviness and stagnation.

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Nutritional Spotlight: Turmeric & Black PepperTurmeric is renowned in both Ayurvedic and modern nutrition for its anti-inflammatory, antioxidant, and anticancer properties. The active compound curcumin is responsible for most of its medicinal benefits. However, curcumin alone has poor bioavailability, meaning the body struggles to absorb it effectively.

The key to unlocking turmeric’s full potential is black pepper. Piperine, a compound found in black pepper, enhances curcumin absorption by up to 2,000%. This powerful combination helps reduce inflammation, supports digestion, and boosts immune health.
So, don’t skip that dash of freshly ground black pepper at the end – it’s more than just a flavor boost!