BRAIN BOOSTING LENTIL & VEGETABLE SOUP 

This hearty soup is packed with colourful vegetables, fibre-rich lentils and healthy fats that nourish both your brain and your gut microbiome. Lentils provide plant protein and fibre to support attention, mood and healthy gut bacteria, while the variety of vegetables delivers antioxidants and nutrients that help protect brain cells. It’s comfort food with cognitive benefits!

 

Time:  Prep – 15 mins, Cooking – 35 mins

Serves: 4 – 6 people

 

Ingredients:

• 1 tbsp extra virgin olive oil
• 1 onion, diced
• 2 cloves garlic, crushed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 red capsicum, diced
• 1 zucchini, diced
• 1 cup dried red lentils, rinsed
• 1 can (400g) chopped tomatoes
• 1 litre low-salt vegetable stock
• 1 tsp ground turmeric
• 1 tsp dried oregano
• Freshly ground black pepper
• 2 large handfuls baby spinach
• Juice of ½ lemon

Optional toppings

• Plain Greek yoghurt
• Fresh parsley
• Pumpkin seeds
• Wholegrain toast

Preparation:

1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onion and garlic and cook for 2–3 minutes until softened.
3. Add the carrots, celery, capsicum and zucchini and cook for another 5 minutes.
4. Stir in the lentils, tomatoes, stock, turmeric and oregano.
5. Bring to the boil, then reduce heat and simmer for 25–30 minutes until the lentils are soft.
6. Stir through the baby spinach and cook for another minute or two until wilted.
7. Add the lemon juice and season with black pepper.
8. Serve with a dollop of Greek yoghurt, a sprinkle of pumpkin seeds and some wholegrain toast if desired

 

ENJOY!

We are delighted to know that you care about keeping your brain and memory sharp.  If you have a favourite recipe that you would like to share with our Brainfit® Community, please email us the details and we will look to include it in an upcoming newsletter.