"what do lentils look like?"
Out of the blue, my dad asked me this question...
That's probably the right time that I need to start to experiment the next soup needed would be this soup.
I have been wanting to make this soup for a while now, instead of the split pea and lentil version Malaysia usual has for their Roti Canai / Roti Pratha / Capati. I was hoping to make it creamier, but because I planned to make a gut friendly microbiome soup, there are certain things like grains are not introduced to reduce bloating and gassiness.
There is actually quite an amount of research that need to look into in terms of ingredients if microbiome (gut bacteria ecosystem) is the main targeted audience. No starch is encouraged to for the first stage of "flushing out the bad bacteria", hence there was a lot of walking around and picking up the right ingredients is necessary.
And that's where I knew I got to at least get this right for my parents and her.
haha the excitement from my sister in Christ is phenomenally encouraging (and entertaining)
So by the time I got the ingredients and shared with my first guinea pig who has been enjoying the first spice-reduced dhall (split pea and lentil) soup, she was enthusiastically responding to the ingredients I shared with her.
2 section ingredients are in the progress... the chunks and the base
So like the last recipe that was shared, there are a few very important things that need to tweak. I had to replace starch based ingredients with something that is allowed for the microbiome environment.
Good thing I managed to find green lentils this time, which can give a darker tone and more fiber to the soup.
Ingredients like Potato, any kind of peas, grains like oat and barley is out of the picture for initial "gut cleansing and nourishing" phase.
(I looked through this microbiome diet to tweak on these soup recipes)
the "chunk" preparation
If it is just plain smooth soup like I previously did in the beginning of my prayer and fasting period, it would be a little dull and too "baby food" like for adults to really enjoy; and that's why "chunks" of soup is important. I was aiming the "minestrone soup" kind of feel, but a little less chunks for the seniors with minimal molar to chew on.
The first thing I needed to do is to soak the lentils
the smooth base
Because I am using The Helper for the smooth texture, I do not need to soak the lentils. Just a thorough wash and add the rest of the washed vegetable cuttings of carrot, celery, onion and it will be ready to go into blending.
This time I have added an additional tiny bit of special ingredient besides the usual into the smooth paste, which is beetroot! But I almost forgotten to add garlic and old ginger into the smooth base ingredient too 😅
But wait! There's actually another special ingredient in the chunk mix!
did you notice the 2nd special ingredient?
Once everything is ready for both mixing the smooth base and the chunk, it is time to get to work!
The smooth base ingredients ready to be blended
As usual, I added the diced lentils, onions, carrots, celery, beetroot into the blender. I never add the seasoning into the mix because I want to bring the best of the original taste of the ingredients out first, then gage with the seasoning with the taste little by little.
Why do I do that?
That's because each vegetable ingredient we acquire comes with different quality. The most important is that the tongue must remember the original taste and the additional seasoning will be added accordingly to your preference for the optimal taste.
Sometimes you may need more seasoning / salt, sometimes it may not need that much.
I am pretty sure wholefoods / organic / normal farming standard produces different taste of vegetables.
Time to boil the "chunks"
bring out the onion's fragrance!
If you prefer a more potent fragrant soup, you will need to sauté the onion a little until slightly semi transparent. I actually pre-heat my pot to an optimum hot surface (with the water test to form secular water drops) so that it is hot enough for the oil and to minimise any soften ingredient stuck underneath. This works because I am using stainless steel pot.
I have not tried a cast iron yet sine I don't own one, but maybe a properly seasoned cast iron won't always need the water test?
let it simmer slowly
Once the diced onions are properly sautéed are semi translucent then it is time to add at least 100ml water with the rest of the cut chunks and soaked lentils.
Add a little water if it feels a too little for the lentils to boil and expand. You sometimes got to learn how to eye-ball it a bit.
(That's what I do, practice makes perfect)
Time to introduce the 2nd secret ingredient
pumpkins, anyone
If you previously noticed there were cut pumpkins, you are right! Pumpkins are actually one of the microbiome friendly vegetable / fruit that will not only be great fiber source for the gut (along with celery), it also help create a thicker and creamier feel to it.
I don't have that much pumpkin with me so I have decided to just use it for the chunks as it melts pretty fast. I didn't discard the skin because it is organic; and of course, a thorough wash is still necessary.
Helper is almost done!
By the time the simmer starts (I added a little more water to let the lentils soak and and expand further), the high speed blending has started and very soon I can add this smooth base into the rest of the pot mix.
Time to incorporate everything!
Once the smooth base is ready and piping hot, the careful mixing the ingredients together is important. Usually with max "hot water level" can easily cover up half a 2L pot when it is well incorporated.
Now time for the taste
Organic mushroom seasoning
I love this seasoning. It is less "chemical taste" compared to other mushroom seasonings while bring out the "umami"-ness; and it won't leave a weird thirsty effect after consumption. Unfortunately I don't have a high speed blender that can turn my dried shiitake into powered form, so I can only rely on this.
The next important ingredient
Turmeric is a great anti-inflammatory agent which works wonders not only for our joints, but for the reducing inflammation in the gut. So far, because my mom took turmeric capsules for her joints, having this natural ingredient is definitely a plus beneficial in this microbiome friendly soup.
The spice that brings an extra umph!
For Asian habits, a little spice is always a great welcome edition; but unlike the usual Indian palette, I kept this taste a little milder so that it doesn't overpower the natural taste and fragrance of the lentils and vegetables.
All these spices, including some Himalayan Salt as final touches, does not have a specific measurement because it is up to personal preferences. For seniors and gut sensitive ones, I'd prefer good experience, but not as bland as hospital food. haha.
And that's it, keeping everything in a low simmer while adding the spices brought the whole house and bedrooms filled with the fragrance of lentil soup, and true enough, I had just a little more for my younger sister-in-Christ, but I think next time when I do it again, I will make sure I will make more so that she can enjoy a full 8oz soul food for the gut that warms the heart too!
Ingredients included:
- 30g lentils (for smooth)
- 60g lentils (for chunks)
- one Holland Yellow Onion
- 2-3 cloves garlic
- one small cube of old ginger (your own preference)
- 2 stalk celery (evenly divide for smooth and chunks)
- 1 carrot (evenly divide for smooth and chunks)
- pumpkin (follow minimum carrots portion, your preference)
- a bit of bell pepper /capsicum (optional)
- a bit of beetroot (optional)
- mushroom seasoning (optional)
- salt to taste
- Garam masala to taste
How about you?
Have you ever had lentils before? Do you usually have it as a soup / more of a stew type?
I am actually thinking stew-like lentil next time, more middle-eastern type of a meal, if my elderly can take it.
Until Then
Stay healthy, stay curious and learn new things, and stay happy!
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