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Easy, Healthy Soup Recipes

Submitted by on January 12, 2010 – 10:59 AMNo Comment
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After all that rich food served up over the holidays, your body is craving hearty but healthy fare.  Soup is the solution, and since it’s cold outside this time of year, warm up that soup with hot spices and lots of garlic.

Here’s a curried lentil soup that’s so substantial it’s almost a stew, filled with fiber and antioxidants, so it not only tastes good, it’s good for you.


-2 fat carrots, peeled
-3 leeks, cleaned
-1 large brown onion
-½ package green lentils, picked over
-Handful kosher salt
-2 tsp. black pepper
-2 tsp. garlic powder (or 1 Tbsp. crushed garlic from jar)
-3 Tbsp. curry powder

Prepare the lentils:

If you have one of those colanders meant to rinse rice, use that.  Otherwise, pour the lentils into a bowl, making sure there aren’t any rocks mixed in.

Run cold water over the lentils until the rinse off water is clear.  Leave the wet lentils soaking up moisture will you prepare the rest of the soup.

Prepare the broth:

  1. Fill a large soup pot two-thirds full of water and put on the stove to boil.
  2. Add the salt, pepper and garlic to the water. You can add a dash of olive oil if you like (but not butter).
  3. Chop the carrots into coins.
  4. Peel and roughly chop the onion.
  5. Chop the white part of the leeks into disks.  Note: leeks are sneaky vegetables.  They tend to hold silt in their tightly packed layers.  You might want to peel back the first layer to make sure they’re free of grit.
  6. Add the vegetables to the broth.  Allow to boil for about 10 minutes, then add the lentils and the curry powder.
  7. Cover the pot and reduce heat.  Simmer until the lentils are tender, stirring occasionally.

Pair this soup with a Cobra lager, the Indian beer made with rice in addition to the traditional ingredients.  It’s less “gassy” than many lagers, with a 5% ABV.  It will also go nicely with a Thai Singha, the slight hops bitterness a nice complement to the sweet fire of the curry and garlic.