Whether you like it or not, winter is here and it's here to stay for awhile. So, the best way to prep for it and these cold days is to learn recipes for delicious and healing soups, like my Immune Boosting Spicy Lentil & Basmati Rice Soup. Anytime you're feeling under the weather or want a dinner you can make when you want something healing and nourishing, this immune-boosting spicy lentil & basmati rice soup is exactly what you need.
The reason why I call it "immune-boosting" is because it IS. You have nutrients in here like lentils, Aleppo pepper, sambal oelek, and spinach that all have unique healing properties. These nutrient-dense ingredients work together to enhance your body’s natural defense system. You get fiber from the lentils that help maintain gut health, which is a vital part of your immune system. You get health-promoting compounds from the Aleppo pepper and sambal oelek, like capsaicin and allicin that have been linked to improve our circulation and ability to fight off infections. It's that kind of spice that will help clear any backed up sinuses! Lastly, you have spinach that provides our body with nutrients like vitamin C, which is important for immune function because it stimulates the production of white blood cells and helps them function more effectively. So, it's not just a delicious soup, but one you want to have bookmarked for every winter season.
This soup can be customizable to your liking as well. I personally love using bone broth because of it's gut healing properties, but because it adds a delicious flavor to any recipe. But, if you follow a vegetarian or vegan diet, please feel free to opt for vegetable broth instead to make it a fully vegan recipe. I mentioned this later on in the recipe but I have used both green lentils and red lentils in this recipe so you can make this soup with either. Red lentils are going to cook much faster than green lentils, so make sure to keep your eye out on that.
The reason why you also see three bowls of soup in this picture below is because I made it for a girl's night in. It's a great soup to make when you're hosting friends this winter and don't know what you can make in under an hour. It's a soup you can leave on the stove while being present with friends and/or family. My friends loved it and I know yours will too. My friends slept over and ended up having the soup for lunch the next day and it still tasted delicious. So, feel free to also make this big batch for yourself to enjoy for 3-4 days. Let's get to the recipe!
Why You'll Love This Immune-Boosting Soup:
Whether you're fighting off a cold, trying to avoid a cold, looking for a healthy lunch or dinner option, or just craving something comforting, this soup is your go-to! Plus, it’s easy to make and customizable to suit your dietary needs. Let's not forget the health benefits either, the list goes on. But, I'm trying to prove to you that if you consciously choose what foods to eat, you can heal your body the way YOU want to.
Health Benefits of Key Ingredients:
This healthy spicy lentil soup is full of ingredients that can support your body’s healing process. Here’s a breakdown of the main health benefits:
Aleppo Pepper: While Aleppo pepper is milder than some other chili peppers, it still contains capsaicin, the compound responsible for its heat. Capsaicin has been shown to have powerful antioxidant effects. It's anti-inflammatory, helping us fight infections and keep our bodies' immunity strong. The red color of Aleppo pepper indicates the presence of carotenoids, such as beta-carotene, which also have antioxidant properties that protect our cells from aging.
Sambal Oelek: there's a reason your sinuses open up when you smell something spicy. The heat from chilies can help clear nasal congestion and improve airflow through the respiratory system. It’s often used in soups or dishes to help with cold and flu symptoms. This Indonesian chili pepper sauce contains chilis and garlic, both containing a compound called capsaicin, which has natural anti-inflammatory effects. These anti-inflammatory properties will help boost your gut health and overall immunity and well being.
Lentils: this legume is packed with nutrients like iron and fiber, both key nutrients. Iron plays a vital role in the immune system by supporting the production of immune cells, which help to fight infections. Fiber supports our digestive health, and since the immune system sits in our digestive tract, it's important to provide our gut with foods that support it.
Spinach: there is a reason Popeye loved his spinach. Spinach is rich in nutrients like vitamin A, C, K, B6, magnesium, and iron. Vitamin A supports our eye health, vitamin C supports our immunity and collagen production (ensures we keep looking young), vitamin K supports our wound healing, B6 supports our brain development, magnesium supports our mood and sleep, and iron supports our circulation! Spinach is really, “that girl” of all of the greens.
Recipe Overview:
Yields: 6 servings
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Dietary Information: Dairy-Free, Gluten-Free, Vegan (with vegetable broth)
This recipe is dairy free, gluten free, and may be vegan if you exclude the bone broth and use vegetable broth instead.
Ingredients:
3 tbsp extra virgin olive oil
2 cloves minced garlic
2 ripe tomatoes, finely chopped
1 tbsp sambal oelek
1 tsp salt (adjust)
6 cups water
2 cups bone broth
1 cup of green lentils (or red lentils)
3 tbsp basmati rice
¼ tsp Aleppo pepper
2 cups finely chopped spinach
Garnish - freshly ground black pepper
Garnish - lemon and finely chopped fresh parsley
Customizing Your Spicy Lentil & Basmati Rice Soup
This recipe is easily customizable. You can opt for vegetable broth over bone broth if you're vegan/vegetarian. You can also opt for any kind of broth that you prefer in the end. If you don't have spinach, you can opt for kale to add a hint of bitter, more earthy taste. You can also make the soup as spicy as you want, kick it up a notch by adding more sambal oelek, or use less of it if your body doesn't react to spice well. You can also use more of a mild pepper sauce like mild harissa.
Instructions:
Prep ingredients: have the lentils washed, spinach and tomatoes chopped, and garlic minced.
Prep base: Place a medium-sized pot on the stove and set the heat to medium-high. Add olive oil. Once the oil is hot, add the minced garlic. Sauté until fragrant, about 1 minute, then add the chopped tomatoes. Stir occasionally. Stir in the sambal oelek (chili paste) and cook for another 2-3 minutes. Add in salt and adjust while cooking.
Add Liquid: Pour in water and vegetable broth. Stir well and bring to a boil. Let it boil for 15 minutes.
Add Lentils and Rice: Add lentils and basmati rice to the pot. Stir to combine. Stir in Aleppo pepper and more salt if need be. Let the soup boil for 45 minutes or until the broth has thickened and the lentils are fully cooked, stirring occasionally.
Add Spinach: Once the lentils and rice are cooked, add the chopped spinach. Stir and let the soup simmer for another 5 minutes. Taste and adjust seasoning.
Serve and Garnish: Ladle the soup into bowls and garnish with fresh lemon wedges and parsley. Garnish with black pepper if you'd like. Enjoy!
Recipe Notes:
Vegan Option: For a fully vegan soup, replace the bone broth with vegetable broth.
Spice Level: Adjust the amount of sambal oelek or Aleppo pepper to your preferred spice level.
Frequently Asked Questions:
Can I store this soup for later?: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. This soup also freezes well for up to 3 months.
What if I don't like spice?: you can adjust the amount of sambal oelek to your liking. Instead of 1 tbsp try ¼ tbsp and go up from there.
Can I use a different spice?: Absolutely. If you don't have sambal oelek you can use mild harissa or gochujang.
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