Hearty Lentil Soup

This delicious lentil soup recipe focused on ingredients that complement and enhance each other nutritionally:

Ingredients:

• 1 cup dried lentils (rich in protein and fiber, good with vitamin C for iron absorption)

• 1 medium carrot, diced (high in beta-carotene, works well with healthy fats)

• 1 medium onion, chopped (antioxidants and sulfur compounds, supports immune system)

• 3 cloves garlic, minced (anti-inflammatory, works well with onions for immune support)

• 1 tsp turmeric (anti-inflammatory, best absorbed with black pepper)

• 1 tsp cumin (aids digestion and enhances the benefits of turmeric)

• 1/2 tsp black pepper (enhances turmeric absorption by up to 2000%)

• 1 tbsp olive oil (healthy fat, helps absorb fat-soluble vitamins like beta-carotene from carrots)

• 4 cups vegetable broth (adds depth of flavor, helps blend the nutrients)

• 1 large tomato, diced (rich in vitamin C, helps absorb iron from lentils)

• 1 handful spinach or kale (rich in iron and vitamin K, pairs well with vitamin C and healthy fats)

• Juice of 1 lemon (vitamin C helps with iron absorption from lentils)

• Salt to taste

Instructions:

1. Rinse the lentils and set them aside.

2. In a large pot, heat olive oil over medium heat. Add the onions and sauté until translucent.

3. Add garlic, carrots, cumin, turmeric, and black pepper. Sauté for another 2 minutes until fragrant.

4. Add the lentils, tomato, and vegetable broth. Bring to a boil, then reduce to a simmer. Cook for about 25-30 minutes, or until lentils are tender.

5. Stir in the spinach or kale, and let it wilt into the soup.

6. Add the lemon juice at the end for a boost of vitamin C.

7. Season with salt to taste and serve warm.

Food Synergies:

• Lentils + Lemon/Tomato: Vitamin C from tomatoes and lemon juice enhances the absorption of plant-based iron in lentils.

• Carrots + Olive Oil: The healthy fats in olive oil help absorb fat-soluble vitamins, especially beta-carotene from carrots.

• Turmeric + Black Pepper: Piperine in black pepper boosts the bioavailability of curcumin in turmeric, amplifying its anti-inflammatory properties.

This soup is packed with nutrients, providing balanced synergy between vitamins, minerals, and healthy fats!