When I was younger, September was bitter-sweet. On one hand, you have the end of summer fun and the start of school which I didn’t quite associate with fun. Not like summer vacation fun at least. But on the other hand, it was exciting for the new school year to start because that meant new beginnings. And this was the biggest highlight for me—September meant fall was just around the corner. So we’re talking crisp air, beautiful changing leaves, cool jackets and boots, and the comfort of fall foods. To this day, that’s what fall means to me, minus the school part. I’m getting excited just writing about the fall season, especially the fall foods part!
One of the menu items that I manage at the hotel is the Soup Du Jour – the Soup of the Day. This is always fun because I get to choose what I want to create whether a classic soup, a classic soup with a twist or a Yardley made-it-up soup. Well recently, I thought let me pick a fall friendly stew in honor of the last days of summer. So I made a Moroccan Lentil Soup. It had a great blend of Moroccan cultural flavors, aromas, and textures. It was nice and tomato-y and soupy. Then that same week at home, I decided to make it again but this time put a little twist on it to make it even heartier. Side Note: if you’re looking to get a handle of appetite control—the heartier the better, so you’re satisfied, getting the nutrients the body needs, and the body isn’t in need of another meal for a good chunk of time.
Now as for nutritional value of this stew, ladies, you’re going to love hearing this! Each ingredient has a high content of nutrition including amazing medicinal benefits. Here’s the breakdown of the ingredient highlights.
LENTILS – 1 Tbsp. contains 1 gram of fiber and 1.1 gram of protein. A total win on the fiber and protein front!
GROUND CLOVE – High in antioxidants, improving liver health as it decreases oxidative stress. It also has antimicrobial properties that kill bacteria in the body. It improves bone health and regulates blood sugar. Granted, you’re not using too much ground clove in this dish, so take this one with a “grain of salt”, pun intended. Consider making a tea with cloves if these are some of the benefits you’re looking for.
CORIANDER – First off, did you know that Cilantro is also known as Coriander? How cool, well now you know! Coriander is rich in Vitamin C, Vitamin K and protein as well as calcium, phosphorous, potassium, thiamin, niacin and carotene. This herb helps to lower bad cholesterol (LDL) and increase good cholesterol (HDL). It’s great for the digestive system, liver health and protects the body from inflammation in the nervous system.
CUMIN – Promotes healthy digestion, it’s rich in iron and antioxidants, and fights inflammation of the body.
CINNAMON – Loaded with antioxidants, anti-inflammatory properties, and protects from heart disease
CURRY – Reduces inflammation, fights cancers, fights Alzheimer’s disease, fights bacteria, and improves bone health
SMOKED PAPRIKA – Helps with healthy digestion, prevents hair loss, and induces sleep. It also contains anti-inflammatory properties
TURMERIC – It’s an anti-inflammatory compound, it increases the antioxidant capacity of the body, improves brain function, lowers risk of heart disease, can prevent cancer, and treats Alzheimer’s disease, arthritis and depression.
Friends were over my place chatting it up while I cooked the super hearty lentils and when they had their bowl, I got a request for my recipe. Well I thought you would like to make some at home too! It’s a perfect time to start getting ready for fall by adding this stew to your fall line-up!
To healthy work weeks and good eats!
Love,
Yardley
Super Hearty Moroccan-style Lentils
INGREDIENTS
-The Heart-
1 cup Lentils
2 Potatoes or Sweet Potatoes (or 3 cups), diced/small square shaped pieces
6 cups Chicken stock or water, or less if you want it less soupy and more hearty
14.5 oz. or 1 can Diced Tomatoes
4 Garlic cloves, chopped
1 ½ cups Onions, chopped
Extra Virgin Olive Oil
-Flavors-
1 dash, Ground Clove
1 tsp. Coriander
1 tsp. Cinnamon
2 tsp. Cumin
Curry Powder
1 ½ tsp. Ginger Powder
1 tsp. Smoked Paprika
1 tsp. Turmeric
Salt + Black Pepper, to taste
INSTRUCTIONS
Sautee your onions in a soup pot under medium high heat with 1-2 Tbsp. olive oil until it begins to soften, then add garlic until soft but not brown
Add potatoes and let saute for about 3 minutes
Add all your spices except salt until beautifully fragrant
Add the diced tomatoes and let all the flavors and ingredients marry each other—feel free to taste test the liquid
Now you can add your liquid whether it be chicken stock or water, chicken stock is recommended as it has more flavor than water
Let boil on medium high heat to cook the potatoes and lentil
This should take about 15 minutes
Check periodically for lentil and potato doneness
Once the lentils are tend, as they will take longer than the potatoes, then your stew is complete!
Turn off stove, serve in bowls, garnish it with a green–I chose mint because that’s all I had *shrugs*
Enjoy!
Sources: Healthline and Times of India