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Ingredients
- 3 large carrots, peeled
- 2 stalks celery
- 1 medium onion
- 1 tbsp (15 mL) olive oil
- 2 garlic cloves
- 4 cups (1 L) vegetable stock
- 1 cup (250 mL) uncooked red lentils, rinsed
- 1 tsp (5 mL) ground cumin
- 1 bay leaf
- ½ tsp (2 mL) each salt and black pepper
- 5 cups (1.25 L) fresh baby spinach leaves
- ½ cup (125 mL) canned coconut milk
- ½ lime
Directions
- Slice the carrots and celery with the Simple Slicer on the No. 3 setting. Cut the onion into chunks and place them in the Manual Food Processor; process until coarsely chopped.
- Set the Quick Cooker to SEAR and press START. Heat the oil for 3 minutes. Add the carrots, celery, onion, and garlic pressed with the Garlic Press. Cook uncovered for 4 minutes, stirring frequently.* Press CANCEL.
- Add the stock, lentils, cumin, bay leaf, salt, and pepper. Lock the lid and select the SOUP/STOCK setting. Adjust the time to 10 minutes and press START.
- When the timer is up, press CANCEL. Press the steam-release button to manually release the pressure.
- Carefully remove the bay leaf. Stir in the spinach, coconut milk, and juice from the lime pressed with the Citrus Press.* Let the mixture stand, covered, for 5 minutes before serving.
Yield:
- 6 servings
Nutrients per serving:
per serving (1 cup/250 mL): Calories 220, Total Fat 7 g, Saturated Fat 4 g, Cholesterol 0 mg, Sodium 490 mg, Carbohydrate 31 g, Fiber 7 g, Sugars 4 g, Protein 10 g
Cook’s Tips:
Red lentils start out red, but turn pale yellow as they cook. They have a subtle flavor that complements the cumin, coconut, and lime in this soup.
Safety Tip: *The stainless steel inner pot will be hot during and after cooking. Use a long-handled utensil when stirring and removing food.
Top Ingredient Benefits
- Olive oil is rich in vitamin E, iron, copper, and calcium and therefore it helps in maintaining a healthy heart and the entire body.
- Garlic is an excellent source of vitamin B6 known to fight common sickness, including Common Cold and blood pressure.
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Benefits of this Recipe
Quick Cooker Red Lentil & Spinach Soup is rich in nutrients considering the fact that it has different varieties of vegetables. Vegetables are very good in boosting the immune system and therefore having them in a recipe is always a plus. Another component that makes this recipe super powerful is garlic that is known to have a wide range of health benefits. In this article, we will outline each of the components and the health benefits it has.
Carrot
Carrots are linked to a wide range of health benefits considering the nutrients that are packed in them. carrots have healthy sugar which helps to balance blood sugar thus ensuring healthy eyes. Eating carrots can also help in the management of weight meaning it can help in preventing many diseases. Apart from having nutrients, carrots help in maintaining healthy teeth considering the process followed when eating raw carrots.
Stalks Celery
Celery which is included in this recipe contains flavonoids, vitamin C, beta carotene, and flavonoids. Stalks celery also contains antioxidants that help in boosting the immune system. When used in cases of inflammation, it reduces the pain, and sometimes inflammation may stop completely.
Olive Oil
Olives are rich in vitamin E and are also powerful antioxidants. They help in maintaining a healthy heart and the antioxidant properties in it help in destroying cancer cells. The healthy fat that comes with the product is absorbed by the body with ease without causing unnecessary metabolism complication
Garlic Cloves
Garlic is known to combat common illnesses such s cold and therefore having it in a diet is a plus. It also adds flavor to food and so many use it to make food tasty without knowing the many health benefits that are hidden beneath the white cover. The active compound present in garlic is excellent in preventing heart diseases and maintaining the recommended blood pressure.
Vegetable Stock
Vegetables always take the bigger percentage when organizing a well-balanced diet plate. Vegetable stock is rich in minerals, phytochemicals, antioxidants, and anti-inflammatories. A combination of vegetables and herbs can help you stop many diseases.
Canned Coconut Milk
Coconut milk is extracted from coconuts and it is a white substance since it is extracted from mature and flesh coconuts. It is rich in nutrients and it is highly valued as a weight control diet as well as cholesterol cutting diet.
LMT Guy Siverson
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