Balancing Red Lentil & Beet Soup

Lawren MonetaBy Lawren Moneta  , , ,   , , ,

January 17, 2016

This hearty soup is not only a feast for the eyes, but also a delicious way to stay on track with your weight management goals. Chock full of anti-inflammatory, blood sugar balancing and thermogenic foods, this one pot meal will leave you feeling satiated and curb those cravings to raid the pantry after dinner.

  • Yields: 8 Servings


2 tbsp (30 ml) unrefined virgin coconut oil or grapeseed oil

1½ tsp (7 ml) cumin seeds

1½ tsp (7 ml) black or brown mustard seeds

1 cup (250 ml) grated red beet

1 medium red onion, finely diced

1 tbsp (15 ml) finely minced fresh ginger

2 tsp (10 ml) ground turmeric

2 tsp (10 ml) ground cumin

2 cups (500 ml) diced tomatoes

8 cups (2 L) homemade or low-sodium vegetable stock

2 cups (500 ml) dry red lentils, rinsed and drained

1 Ceylon cinnamon stick

juice from 1 lime

½ tsp (3 ml) pure maple syrup

¼ cup (50 ml) finely chopped fresh cilantro or parsley, as garnish

½ cup (125 ml) pistachios, chopped, as garnish

1 ½ tbsp (22 ml) sesame seeds, as garnish

Optional: Greek style plain yogurt or plain kefir, as garnish


1Heat oil in a large pot over medium heat. Add cumin seed and mustard seeds and sauté until they begin to pop and are fragrant, about 1 to 2 minutes.

2Stir in beet, onion, ginger, ground turmeric and ground cumin. Cook stirring often until beet and onion are soft, about 4 minutes.

3Add diced tomatoes and continue to cook for 2 minutes.

4Add stock before stirring in red lentils and cinnamon stick. Bring soup to a boil. Reduce heat to medium low, cover and simmer until lentils are soft, about 25 to 30 minutes.

5Remove cinnamon stick and stir in lime juice and maple syrup.

6Purée warm soup in a blender in batches until smooth. Adjust consistency of soup by adding a little more stock if desired. Return to cooking pot and keep warm.

7In a small bowl, stir together cilantro, pistachios and sesame seeds.

8Serve warm soup with a sprinkle of cilantro mixture.

9Optional: Dollop of greek yogurt or splash of kefir (eliminate to be dairy-free)


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