Green Lentil Power Soup
Eating With Zion
July 13, 2024
Green Lentil Power Soup – A Nutritious Meal for Babies 7 Months & Up and All Ages
A powerful healing soup for the whole family! If you’re looking for a wholesome, hearty, and nutrient-packed meal for your little one and the entire family, this Green Lentil Power Soup is a fantastic option. Made with green lentils, onion, garlic, potato, carrot, celery, cilantro, and Swiss chard, it provides essential nutrients to support healthy growth and development. This smooth and comforting soup is perfect for babies, toddlers, and even adults looking for a delicious and nourishing meal.
Nutritional Benefits for Kids:
- Green Lentils: Packed with plant-based protein and fiber, supporting muscle growth and digestion.
- Potato: A great source of energy, potassium, and vitamin C.
- Carrot: Rich in beta-carotene, which promotes healthy eyesight and immune function.
- Celery: Provides hydration and essential minerals like potassium and vitamin K.
- Swiss Chard: Loaded with iron and vitamin A, supporting strong bones and overall development.
- Cilantro: Contains antioxidants and helps enhance digestion.
Why Green Lentil Power Soup for Babies and Adults:
- For Babies:
- Provides an easy-to-digest, iron-rich meal that supports early growth and development.
- Naturally mild and slightly sweet flavors from carrots and potatoes make it appealing for picky eaters.
- Can be blended for a smoother texture or mashed for a chunkier consistency.
- Easy on their little tummies.
- For Adults:
- A filling, nutrient-dense choice that promotes digestive health and sustained energy.
- Rich in fiber, plant-based protein, and essential vitamins to support overall well-being.
- Can be enjoyed as a light meal or paired with whole-grain bread for added heartiness.
- Easy to digest.
- For the Whole Family:
- One nutritious meal that suits all ages, from babies to adults.
- Easy to prepare and customize with different seasonings or toppings.
- A great way to introduce nutrient-packed lentils and veggies to picky eaters.
- Cost-friendly and freezer-friendly.
Serving Suggestions by Age:
- 6-9 months: Blend the soup until smooth and serve in a small bowl or offer preloaded spoons for self-feeding.
- 9-12 months: Lightly mash for a chunkier texture, allowing babies to explore different consistencies.
- 12 months and up: Serve as-is with a side of soft bread, crackers, or whole-grain toast for dipping.
- Toddlers & Kids: Pair with a sprinkle of mild cheese, a dollop of yogurt, or mix with cooked pasta for variety.
- Adults: Enjoy with a squeeze of lemon, a drizzle of olive oil, some croutons, or a side of crusty bread for a heartier meal.
What You Need:
If you enjoyed this recipe, here are a few more baby-friendly meals you should check out:
Nourishing Oatmeal Veggie Soup
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Ingredients
Adjust Servings
| 1 cup green lentils | |
| 1 onion | |
| 2-3 garlic cloves | |
| 1 large potato | |
| 2 carrots | |
| 2 celery stalks | |
| A few leaves of swiss chard | |
| 1/2- 1 head of cilantro | |
| 1 tsp cumin | |
| 1 tsp turmeric | |
| 1/4 tsp black pepper | |
| pinch of salt omit for younger babies or take out baby's portion and add salt to the rest | |
| Drizzle of olive oil |
Directions
1.
1.
Wash and soak lentils for 20-30 min and prep all your veggies
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2.
2.
Heat up olive oil in pot
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3.
3.
Add onion, cumin, turmeric, black pepper, salt and sauté for a few min till lightly browned
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4.
4.
Add a little more oil if needed and add garlic, carrot, celery, potato and mix
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5.
5.
Add swiss chard with lentils and mix and add 7 cups total of water or broth and bring to a boil
You can put half water, half broth
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6.
6.
When boiling add cilantro, reduce to medium heat and cover for 40 min until everything is cooked through
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7.
7.
When ready take out baby's portion and blend
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Notes
Storage instructions- can refrigerate for 3-4 days or freeze for up to 1 month
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