Spiced Lentil & Barely Soup

This dish is loaded with nutrients and flavour. Made with two different types of lentils, French and red, whole grains, and a tomato base. Lentils are the most antioxidant rich of all the legumes, they’re full of fiber and provide a nice vegetarian “meatiness” to dishes. The red lentils, unlike the French/green lentils, they lose their shape and become mushy when cooked. They become unrecognizable and blend nicely into the tomato base. This won’t be the only time you see red lentils and tomatoes paired together in a soup, they just go together so nicely. I always recommend cooking lentils in the liquid you will be serving them in (or reducing the liquid if you're braising them) this helps to retain their antioxidant properties.

Did you know the most nutritious tomato in the supermarket is NOT the one you find in the produce aisle? Processed tomato, weather canned or cooked, are the richest known sources of lycopene. The heating process makes the lycopene more bioavailable. Processed tomatoes are also picked at their peak, so they are at their maximum flavour and nutrition. Lycopene is a powerful cardio-protective, cholesterol lowering, and helps to prevent atherosclerosis. It is also known for its cancer protecting properties.

Along with lycopene, tomatoes also contain phytonutrients like:

Rutin - which is anti-inflammatory, pain-relieving flavanol, which also contributes to healthy blood vessels.

Kaemferol - an anti-inflammatory, anti-bacterial, cancer hating and neuroprotective compound

Lutein - an essential nutrient for eye health and preventing age-related degenerative eye disease

Tomatoes are also rich in vitamin C, vitamin K, potassium, copper, fibre, vitamin A precursors, manganese, B vitamins, magnesium, vitamin E, iron, zinc and a little protein.

The recipe calls for Barley but you can use Arborio Rice or Farro in place of the barely. It's often ideal to consume legumes with rice and/or grains in order to get a complete protein. Animal protein comes in its complete form - meaning it contains all 9 essential amino acids. Grains and legumes, however, don't have the same protein composition but when consumed together provides all you with the essentials you need.

INGREDIENTS

½ cup green lentils

½ cup pearl barley (you can use Arborio rice if you don’t have barely)

½ cup red lentils

½ cup dried mushrooms

1 tbsp olive oil

2 medium carrots, finely chopped

2 stalks celery, finely chopped

1 medium onion, finely diced

1 tsp chopped garlic

2 tsp turmeric, grated fresh turmeric

2 tsp smoked paprika

1 tbsp maple syrup

1 tbsp tamari

1 - 2 tsp crushed red chili flakes

1 - 14 oz can of crushed tomato or strained tomato

8 cups of stock (chicken, beef, or vegetable)

Flat Parsley for garnish

METHOD

In a large pot heat 1 tbsp olive oil, add diced onions, garlic, carrots and celery.

Sauté for 5 - 10 minutes or until fragrant

Add dry ingredients and lightly toast.

Add canned tomatoes and stock.

Season with salt, pepper, turmeric, smoked paprika, and chili flakes.

Bring to a boil and reduce to a simmer on low heat for 45 minutes.

Finish with maple syrup and tamari.