I love soup. My family isn’t a big fan of it. I can usually pawn off soup for dinner (“it’s SOUP DAY!!! Everyone get excited!”) once/week without too much whining and complaining, but more often than that and I have an all-out mutiny on my hands! So I like to make big batches that I serve my family once, and then I eat the leftovers for the rest of the week.
Leftovers for lunch makes life so easy, and I love that they’re ALL MINE!!! I’m an only child and I’m not that good at sharing. 😉
This Body Healing Potato Lentil Soup is one of my favorite easy (and inexpensive) recipes. One batch makes a LOT, and with so many health-giving properties! Let me profile a few of the flavor-enhancing and body-healing ingredients:
- Sherry brings a distinctive, somewhat nutty & sweet flavor to this soup… Same with the nutmeg that’s included in this recipe. It works well with the fennel (which is GREAT for digestion) and rosemary, which is such a classic fall/winter flavor!
- Miso brings the “fifth taste” (umami) to this soup, and since you add it after cooking it retains all of its beneficial gut-healing bacteria as well as essential minerals and vitamins such as B vitamins, E, and K.
- Turmeric and black pepper is a powerhouse combo. Black pepper enhances the bioavailability of turmeric so that it’s free to do its anti-inflammatory work! Reducing inflammation is essential for living a healthy, pain free life including PERIOD PAIN as you may have heard in this interview with Nicole Jardim.
- Chicken broth (homemade is best) and gelatin contain collagen, which — as you may remember from this post — is essential for women’s health. And everyone’s health. Trust me… You need collagen in your life.
- Both lentils and gelatin contain protein, and the lentils contain fiber which helps keep you regular… Important to maintain your body’s natural pathways of detoxification.
So let’s make some soup! The leftovers are EVEN BETTER than on day one. I truly think of this potato lentil soup as a TREAT when served with thick slices of my gluten free protein blender bread, toasted and topped with olive oil and a sprinkle of kosher salt!
Women’s health and fitness pros: Share this recipe with your clients! Simple shifts in lifestyle, such as a batch of body-healing soup once a week, can go a long way toward improving the gut health (and the lives, in general) of the women you work with.
Body Healing Potato Lentil Soup
- 2 Tbsp olive oil (or grassfed butter or ghee)
- 3 stalks celery, chopped (I like to slice each stalk in half the long way, and then chop so that the celery pieces are quite small)
- 2 large carrots, peeled and chopped
- 1 large onion, chopped
- 1 tsp fennel seed
- 4 cloves garlic, minced
- 1/4 cup sherry cooking wine (medium or dry, but NOT sweet)
- 5-6 smallish red or yellow (thin skinned) potatoes (i.e. NOT baking potatoes or Russets), peeled and chopped into 1″ pieces
- 1.5 cup red lentils
- 4 cups low-sodium or homemade chicken broth + up to 1 cup more broth or water (as needed)
- 1 tsp dried rosemary, gently roll between your palms to break up into smaller pieces
- 1 tsp dried thyme
- 3/4 tsp turmeric
- 1/2 tsp ground black pepper
- 1/2 tsp sea salt
- 1/4 tsp ground nutmeg
- 1 Tbsp gluten free miso such as this non GMO rice and soy-based Genmai miso
- 2 Tbsp gelatin
Heat the olive oil (or butter/ghee) in a large soup pot over medium heat. When fat is just starting to glisten, add chopped celery, carrots, onion, and fennel. Saute for 4-5 minutes, until onion begins to turn transluscent. Add garlic and saute for another 2-3 minutes until onion is just starting to turn golden.
Add sherry and stir, scraping up any brown bits off the bottom of the pan as the sherry simmer and sizzles. If you don’t have sherry, that’s okay… You can add water or additional broth. But I highly recommend the sherry… The flavor (and the aroma, as it’s cooking) is divine!
Add potatoes, lentils, broth, and spices (rosemary, thyme, turmeric, pepper, salt, and nutmeg). Let simmer, partially covered (i.e. put the lid on but leave it open a big-ish crack) for 45-50 minutes, stirring occasionally. If it seems like the potatoes are getting too soft, remove the lid altogether. The longer it simmers the better… I actually like simmering mine for at least an hour. Add additional liquid if it’s looking too dry. You’re going for a thick soup, not a super runny soup (at least, that’s my preference).
Let the soup come off the boil/simmer before adding miso and gelatin. Remove pot from heat, stir in the miso and gelatin, taste, and season with additional sea salt if needed.
Remember that it’s IDEAL with thick slices of gluten free protein blender bread, toasted and topped with olive oil and a sprinkle of kosher salt. Also nice with my gluten free egg free pumpkin streusel muffins.
Miso lover? Or wondering what to do with your leftover miso paste? Check out my Sushi Bowls with Sesame-Miso Dressing (click to watch the video)! Recipe is located in the video notes. You can see the video notes/video description underneath the video when viewing it on YouTube.
Let me know if you try this body healing potato lentil soup recipe!
And if you love eating clean, moving every day, and shining brighter then you need to check out my Morocco retreat… Summer 2018… (Click here to learn more!)
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-Dr. Bri, PT, DPT