Lentil Veggie Soup


This tasty warming soup is a delight for those cool winter months, especially when it is filled with nourishing, skin supporting nutrients to help calm that itch. Serve with your favourite eczema friendly toast or flatbread.


Health Benefits:


Leeks are anti-inflammatory and alkalising which can be beneficial for those with eczema, as inflammation and excess acidity in the body can contribute to skin conditions such as eczema (along with other causes including genetics and gut health issues). Leeks are a rich source of vitamin K, folate and manganese which is vital for healthy skin.


Celery has many great health benefits. It is an excellent source of antioxidants, and is rich in vitamins and minerals - containing vitamin C, beta carotene, and flavonoids, as well as at least 12 additional nutrients in a single stalk. Inflammation has been linked to eczema and celery contains approximately 25 anti-inflammatory compounds which have been shown to reduce inflammation in the digestive tract, blood vessels, cells and organs. Celery has an alkalising effect thanks to minerals like magnesium, iron, and sodium. In addition to this, celery supports digestion as pectin-based polysaccharides in celery have been shown to decrease stomach ulcers and improve the lining of the stomach. The high water content of celery, plus generous amounts of soluble and insoluble fibre, can support healthy digestion and keep you regular.


NOTES:


If you do not tolerate lentils, another bean of choice or meat such as chicken. Red split lentils work best in the recipe, but if using dried brown lentils simmer for 25 minutes or until soft.


This recipe is suitable for those following the FID (Food Intolerance Diagnosis Program).


If you are following the Eczema Detox Program you can add two medium carrots, finely diced.


Ingredients

  • 1 large leek (washed and diced)

  • 1 teaspoon of rice bran oil or other oil of your choice

  • 3 stalks celery, finely sliced

  • 2 medium white potatoes, peeled and diced (see notes)

  • 1 1/2 cups dried red lentils, rinsed and discoloured ones removed

  • 6 cups filtered water (or Alkaline Vegetable Broth)

  • 1/2 teaspoon garlic powder

  • 2 tablespoons finely diced chives, plus extra to serve

  • 3⁄4 teaspoon quality sea salt (or to taste)


Method:

Wash the leek, removing any dirt in the layers, then halve it lengthways and finely slice the white/pale green part. Place a medium–large saucepan on medium heat and add the oil (or water for oil-free cooking) and sauté the leek for 3 minutes or until soft.


Add the celery, potato, lentils, water (or alkaline broth) and garlic powder and bring to the boil. Turn the heat down to low, place on the lid and simmer for 15 minutes or until the lentils and vegetables are soft (but not overcooked).


Add the chives and salt, stir and remove from the heat. Serve in bowls and garnish with finely sliced chives.


Yummy xx