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Protein Rich Creamy Lentils with Vegetarian and Dosha Modifications

protein rich lentil soup

A rich, creamy lentil soup offers the kind of comforting nourishment that feels both grounding and indulgent: tender lentils simmered with aromatic spices, velvety vegetables, and a finishing swirl of coconut milk or ghee create a bowl that is deeply satisfying without feeling heavy. Its beauty lies in its adaptability—warm, gently spiced additions such as ginger, cumin, turmeric, and black pepper can help balance Vata, while cooling herbs, coconut milk, and a lighter hand with heat make it especially soothing for Pitta. For Kapha, brighten the recipe with extra ginger, mustard seed, warming pepper, and a splash of lemon, while keeping the creaminess balanced rather than overly rich. Each variation turns a humble pantry staple into a fragrant, restorative meal designed to delight the senses and support a more personalized approach to everyday comfort food.

Prep Time 1 hr
Cook Time 30 mins
Total Time 1 hr 30 mins
Difficulty: Intermediate
Servings: 7
Description

Good for vata, pitta, kapha

Ingredients
  • 1 cup diced leeks ((about 2 medium size leeks, washed and cleaned))
  • 1 cup diced leeks (about 2 medium size leeks, washed and cleaned)
  • 1 Tablespoon organic cultured ghee
  • 3 cups Organic chicken bone broth
  • 3 /4 cup French lentils
  • 3 /4 cup split red lentils
  • 1 can chickpeas or white beans (450 grams)
  • 1 small zucchini diced
  • 2 teaspoons CCF Spice blend ratio) (ground coriander, cumin, fennel spices mixed in a 1:1:1)
  • 1/8 teaspoon saffron (optional)
  • 1 -2 teaspoons mineral salt
  • 2 -3 teaspoons turmeric powder
  • 1 /2 teaspoon ground ginger
  • 1 tbsp tomato paste (from a tube)
  • 1 ½ cups diced cherry tomatoes
  • 1 -2 teaspoon real maple syrup
  • 1 teaspoon organic Tamari sauce
  • 1 /4 cup nutritional yeast
  • 2 teaspoons of fresh squeezed lime juice
  • Toppings
  • 3/4 cup Greek yogurt
  • 3 teaspoons of fresh squeezed lime juice
  • Fresh herbs: basil, cilantro, parsley
Instructions
  1. 1
    Mix tomato paste, ¼ cup of chicken bone broth and maple syrup in a small bowl, set aside.
  2. 2
    Heat a large sauce pan, and add ghee, then add diced leeks. Cook on a medium heat with a pinch of salt until caramelizing, about 8 min.
  3. 3
    Add the spices and cook until fragrant. Then add lentils, cooked chickpeas or white beans, and 3 cups of chicken bone broth. Sauté a couple minutes, then add diced zucchini with a pinch of mineral salt, nutritional yeast, tomato paste mix, and diced cherry tomatoes. Drizzle in tamari sauce.
  4. 4
    Bring to a boil, then cover and turn down the heat to low and simmer for about 20 minutes or until lentils are soft.
  5. 5
    Uncover and add fresh squeezed lime juice, mix and simmer uncovered until liquid has decreased by half (about 10-15 minutes). Taste and add more spices or mineral salt as needed.
  6. 6
    Mix topping-Greek yogurt and lime juice and set aside
  7. 7
    When dish is ready to serve, add Greek yogurt mixture on top, fesh herbs, and serve with rustic sourdough bread or grain of your choice.

Nutrition Facts

Servings 7

Amount Per Serving
% Daily Value *
Cholesterol 5mg2%
Sodium 328mg14%
Potassium 694mg20%
Protein 22g44%
Vitamin A 96 mcg
Iron 4.7 mg
Vitamin B12 23.16 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • To make this dish vegetarian, use vegetable broth. This will decrease the protein amount in the dish.  You may also replace with ghee with organic olive oil.

Dosha Adjustments:

  • For Pitta dosha-add fresh cilantro, parsley
  • For Vata and Kapha doshas, may add fresh garlic, and ground black pepper, or long pepper; use fresh cilantro, parsley, or basil
  • For Kapha dosha, may add 1/2 teaspoon -1 teaspoon of red chili powder
  • For Vata dosha, add 1/4 teaspoon asafoetida; drizzle a little extra ghee or olive oil onto single serving dish
Read it online: https://www.bwellayurveda.com/recipe/protein-rich-creamy-lentils-with-vegetarian-and-dosha-modifications/

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