Whole Food Wednesday’s: Curried Green Lentil Soup with Raita

Welcome back to Whole Food Wednesday’s!

I want to highlight YOUR WORK, YOUR RESEARCH and YOUR CREATIONS. Share up to 3 fun articles or recipes that you think might help others on their real food journey. This is also a great way for us to all see what you’ve been up to for the past week. Simply pick your 3 best posts to share with the group.

Today I want to share a green lentil soup recipe. I really hope you guys and gals aren’t tired of lentil recipes. I mean, after all, it’s not my fault they are so awesome. They are packed with protein and fiber, low in calories and not to mention all kinds of healthy minerals, 2- B vitamins and iron. Health benefits aside, I also like them because they’re fast and yummy.

I made this soup with pre-cooked lentils since I have a bunch in my freezer, but raw ones work great too, so no worries if you don’t have any that are already cooked. With the cooked lentils, I just added them in during the last 5 minutes to heat through.

As a vegan option, simply omit the Raita.

Curried Green Lentil Soup

  • 2 Tbsp coconut oil
  • 1/2 onion
  • 1 celery stock
  • 2 carrots
  • 1/2 tsp cumin seeds
  • 1/2 tsp coriander seeds
  • 1 – 2 tbsp Garam Masala (adjust according to taste)
  • 4 cups vegetable or chicken broth
  • 3/4 cup raw lentils or (3 cups cooked)
  • 1 tbsp lemon juice
  • 1/4 cup chopped cilantro

Start by chopping up the veggies. Dice the onion and clean and chop the celery and carrots. In a large pot over medium heat, melt 2 Tbsp of coconut oil (or fat/oil of choice), Add the onion and cook for 3 minutes. Add the celery and carrot, cook for another 2 minutes. Add the cumin seeds, coriander seeds and Garam Masala. Heat until the spices become fragrant, about 30 seconds. Add the broth and raw lentils (if using raw or wait until the last 5 minutes if using cooked lentils). Increase the heat and bring the soup to a boil. Reduce the heat and simmer until lentils and carrots are cooked, approximately 20- 25 minutes.Add the lemon juice and cilantro. Serve with a dollop of Raita.

Optional: If you prefer a creamier texture, use an emulsion blender or a regular blender to puree the mixture before serving. Just remember to allow the soup to cool before adding it to the blender!

Raita

  • 2 1/2 inch segment of cucumber
  • 3/4 cup plain yogurt
  • 1/2 tsp cumin seeds
  • 1/4 tsp fennel seeds
  • 2 Tbsp finely chopped onion

Peel the cucumber segment. Using a spoon, scrape out all the seeds. Finely dice the cucumber. Add all the ingredients to a bowl and stir until well combined. Add salt to taste.

Whole Food Wednesday’s Round-Up Rules

To come and play, use the linky tool below to add your link. Only link to the specific post and not your home page or else we won’t be able to find all that juicy information you’ve left us with.

The Rules:

    • 1. Follow Beyond The Peel on Facebook or Twitter.  It’s very easy to do and there’s also buttons at the bottom of this page to do so.
    • 2. Introduce yourself, your blog, and what you’re about in the comment section and a small blurb about what you’re sharing. This way people can get to know you a little bit right off the hop and hopefully follow you as well.
    • 3. Be sure to add a link in your post back to this post. Simple linky etiquette. This allows your readers to find other posts that may help them on their journey.
    • 4. If you’re sharing recipes, the only requirement is that the ingredient list be comprised of non-processed food items. That being said, we are all in different places on our real food journey, some more advanced than others. I invite all of you to share, no matter where you are on your journey, but I ask you to stay mindful when sharing your recipes that this is a whole (real) food blog. This means, no ingredient lists that include edible oil products, unfermented tofu, protein powders, ketchup, white flour or white and brown sugar.
    • 5. Less of a rule but more a suggestion: Retweet or stumble this post so EVERYONE gets more exposure and traffic. It’s win-win for everyone.
    • 6. Don’t have a blog? That’s ok, we’d still love to hear from you. Write your recipes or tips in the comment section so we can get to know you too!
    • 7. Please visit some of the links below. After all, that’s how we’ll get to know each other!

Now it’s your turn to share your whole food recipes and ideas.

I’m sharing this with What’s Cooking Wednesday, This Chick Cooks, Pennywise Platter, Simple Lives Thursdays, Full Plate Thursdays, Food Friday, Freaky Friday, Fight Back Friday, Lunch Box Love, Foodie Friday, Friday Food Flicks and Real Food Wednesdays.

48 Responses to Whole Food Wednesday’s: Curried Green Lentil Soup with Raita

  1. Adrienne @ Whole New Mom January 11, 2012 at 5:16 am #

    This looks wonderful! I just made my Indian Lentils for dinner – again (second time this week – and this time I made 4 batches :-). We love lentils too.

  2. Dawn @ Small Footprint Family January 11, 2012 at 7:26 am #

    This week I posted a simple recipe for homemade coconut milk. The canned stuff has toxic BPA and the boxed stuff has additives. Making your own is cheaper, more nutritious and so delicious!

    http://www.smallfootprintfamily.com/how-to-make-coconut-milk

  3. Dr Lisa @ Naked Moxie January 11, 2012 at 12:41 pm #

    Thank you for hosting! I posted a homemade and healthier version of Hot Apple Cider to rid of the conventional store bought ones. I also posted Chicken Curry which can be made with natural tofu for a vegetarian twist. (no fake tofu of course).. Can’t wait to try the Lentils too Enjoy!

  4. Joanne January 11, 2012 at 12:53 pm #

    Lentils are one of the best foods for health..especially in soup form! I love the curry flavors in this…sounds like total Joanne-style comfort food!

    • France Morissette January 11, 2012 at 11:42 pm #

      Joanne, this soup has got comfort written all over it…with a little spice :)

  5. Jen January 11, 2012 at 2:30 pm #

    Thanks for the invite France. I posted the curried goat liver and my special curry mix. I guess they go well with the theme of the curried lentil soup! Which looks yummmmm-mmmmmy!

  6. Ashley January 11, 2012 at 3:24 pm #

    Thanks again for hosting, France!

  7. Kalinda January 11, 2012 at 4:20 pm #

    Since you posted this notice on my Dill Pickle Soup, I figured it was fair game to share. It’s a nice hearty winter soup.

  8. Katy January 11, 2012 at 4:40 pm #

    Great blog and thanks for hosting!

    My post this week highlights a few interesting/weird ingredients that are regularly found in food. It’s so odd what companies will do!

    http://peaceful-plate.blogspot.com/2012/01/cheddar-cheese-isnt-orange-and-other.html

  9. Liberty January 11, 2012 at 5:04 pm #

    Love the Lentil! I’m trying to figure out a way for it to make an appearance at our breakfast table…I do mostly b’fast recipes at 16 balls. that said this week I shared a MYO dishwasher dtgt recipe: http://bit.ly/yRqK0U
    Blessings!

  10. Katie @ Katie Without Restrictions January 11, 2012 at 5:21 pm #

    Thanks for hosting ~ this is great! My post highlights my very favorite and oh-so-simple veggie side ~ roasted asparagus! For more about me and my blog: http://katiewithoutrestrictions.wordpress.com/about-the-blog/

    • France Morissette January 11, 2012 at 11:40 pm #

      Katie, thanks for stopping by and sharing that lovely asparagus!

  11. Laura @ Gluten Free Pantry January 11, 2012 at 6:09 pm #

    This lentil soup sounds fantastic! I shared my Grain-Free Fig Pecan Bread and Kid Approved Green Smoothie recipes this week. Happy Wednesday!

  12. Kristi January 11, 2012 at 11:16 pm #

    Thanks for inviting me to post. I created this granola bar recipe in order to have a quick portable treat and to be able to control what nourishing ingredients go in it. While it’s a great addition for pregnant and breastfeeding mothers, it’s a great snack for all ages!!! Enjoy!!

    Your lentil soup sounds fantastic, and I look forward to trying it. I never get tired of lentils!!

    http://www.painfreepregnancy.org/2012/01/granola-bars.html

    • France Morissette January 11, 2012 at 11:39 pm #

      Kristi, thanks for stopping by and sharing your granola bar recipe! You can never have too many options for healthy, on-the-go food :)

  13. Kelly @ Inspired Edibles January 11, 2012 at 11:48 pm #

    What a great round-up France – so many fantastic recipes, including your health building lentils but it’s Kalinda’s Dill Pickle Soup that’s got me all aflutter ce soir… :) – just went to visit her! Thanks France.

  14. Treat and Trick January 12, 2012 at 1:47 pm #

    This lentil looks fantastic with all the spices! Thanks so much for stopping by and leaving your lovely comment on my blog.

  15. Lisa Lynn January 12, 2012 at 2:42 pm #

    Hi,
    Thanks for the nutritious ideas! Definitely food for thought!

    I blog about my modern homesteading experience in the Midwest…getting back to my roots by gardening, raising chickens for meat and eggs, preserving food and cooking from scratch…with basic, nutritious ingredients.

    Love the blog!

  16. Melanie January 13, 2012 at 2:30 am #

    Hey There! This is my first submission, I found your site through Real Food Freaks. I shared my recipe for strawberry fig muffins…they are great for breakfast! :)

  17. Debbie @ Easy Natural Food January 13, 2012 at 5:00 am #

    Hi France, your curried green lentil soup looks delicious! I didn’t realize you’d started a linky party, I’ll definitely join in next Wednesday!

  18. Heather @Gluten-Free Cat January 13, 2012 at 3:03 pm #

    France, what a wonderful event! I look forward to checking in on Wednesdays to check out the wonderful recipes. I’ve linked up a crisp Fennel Orange and Sesame Salad that’s perfect for these grey winter days.

    Today we have a snow day (yay, no school!) and I’m so excited that I have everything in my pantry and fridge to make your lentil soup!

  19. Kristi @ Veggie Converter January 13, 2012 at 3:35 pm #

    Thanks for hosting again, France. I linked up a baked vegan pepperoni. As far as I know it’s all whole food (I’m still learning! I’m not entirely sure about nutritional yeast), but it’s certainly so much better than the pre-packaged pepperoni I’ve purchased before. Your soup looks incredible! I love curried lentils, but I’ve never had a soup version.

    You’re the interesting and delicious-looking soup queen, lately! That beet soup looked delicious, too.

  20. Miz Helen January 13, 2012 at 4:42 pm #

    Good Morning France,
    I will not tired of your Lentil’s, this soup looks awesome. I could eat Lentil’s everyday. I will bring something to your party when I have something suitable, it looks like you have some great food. Thank you so much for sharing with our 1st Anniversary Party at Full Plate Thursday. Have a great week end and come back soon!
    Miz Helen

  21. maiylah January 16, 2012 at 6:33 pm #

    oh, am loving your recipe! eagerly waiting for the day to try this…

    thank you so much for sharing over at Food Friday, France!

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