There’s nothing better than a bowl of soup on a cold day! Especially if it’s as easy to make as this 2-minute Pressure Cooked Red Lentil Soup. Middle Eastern-inspired, made with red lentils, turmeric, spinach, carrots, and lemon. Delicious, filling, healthy, and leftovers are freezer-friendly.
Lentils similar to other legumes contain lectins, but they can be easily eliminated by pressure cooking. Red lentil doesn’t have to be soaked in advance and it boils very quickly. In fact, lectin content in red lentils is low, opposed to red kidney beans, where lectin content is high. Taking digestive enzymes 20-30 minutes before a meal will also help you with uncomfortable bloating after eating legumes. Start with a small portion of legumes regularly and slowly increase the amount. The tolerance will build up over time. The benefits of eating legumes are great and once your gut is healed they should be reintroduced back to your diet. Let me know how it worked for you.
Did you know that longest living people in blue zones live on beans?
So let’s get cooking!
Pressure Cooked Red Lentil Soup
- 2 Tbsp avocado oil
- 1 medium onion (diced)
- 2 medium carrots (diced)
- 2 cloves of garlic (finely chopped)
- 2 cups of red lentils
- 8 cups of chicken or vegetable broth
- 1 tsp turmeric
- 1 tsp sea salt (or to taste)
- 1 1/2 tsp ground cumin
- 1/4 cup fresh chopped flat-leaf parsley (or 1 Tbsp dry)
- 2 cups baby spinach
- Juice of half a lemon
Instant Pot Instructions
Note: If you don’t own a Pressure Cooker and want to make this soup on the stove, the lectins in the lentils will not be eliminated as much as in the pressure cooker. The cooking time on the stove takes about 30 minutes.
- Press the sauté function and add the oil to the insert, add the onions and carrots, and sauté until soft, about 5 minutes, stirring occasionally.
- Add the chopped garlic, turmeric, and cumin. Continue cooking for 2-3 minutes. Press cancel.
- Add the lentils and broth, cover, and cook on high pressure for 2 minutes. Natural or quick release.
- Toss in parsley, spinach, and stir in lemon juice. Season with salt. Serve.
The soup tends to thicken a lot. If you have some leftovers for the next day, you have to add some more water or broth before reheating.