Delicious and Nutrient Dense Lentils Soup with Ground Meat and Veggies - Feeding Beneficial Gut Bacteria with Prebiotics

February 21, 2020

 

Lentils Soup with Ground Meat and Veggies

Serve: 6

 

Time Preparing: 20 minutes

Time Cooking: 80-90 minutes

Total Time: 80-90 minutes

 

Ingredients

- 2 cups brown lentils, sorted for debris

- 1-pound grass fed ground beef

- 2 cups bone broth (recipe here)

- 4-5 tablespoons of ghee or fat of choice

- 1 large ​​onion, chopped

- 8-10 garlic cloves, minced

- 4 carrots, diced

- 4 celery stalks, diced

- 1 tomato, diced  

- Fresh cilantro, thinly chopped 

- Fresh scallions, chopped

- Sea salt to taste

- ½ teaspoon cayenne pepper (optional)

- Apple cider vinegar, fresh lemon juice or kefir - enough to soak the lentils

- Filtered water to cook the lentils

 

Preparation

Step 1 (soaking lentils 24-hours)

In a bowl, place the lentils

Rinse well under running water, drain 

Add water in the bowl until lentils are fully covered

Add 2-3 tablespoons of apple cider vinegar, fresh lemon juice or kefir

Soak lentils for 24-hours, rinsing and refreshing the water 2-3 times during the soaking period

 

After soaking period, drain remaining water in the lentils, and immediately rinse them under running water, drain well

 

Step 2 (cooking the lentils)

Place the 24-hours soaked and rinsed lentils into a large pot

Add filtered water to cover the lentils by about 1-inch

Place the pot over medium heat, bring to a boil

When boiling, use a spoon to carefully remove the foam that rises on the top of lentils 

Then, simmer lentils until soft, 20-30 minutes

Don’t overcook in order to lentils not be mushy

Taste to confirm that lentils are cooked, and when cooked remove from heat, reserve

 

Step 3 (ground meat and veggies)

Meanwhile the lentils are cooking

 

Place a large pot over medium heat, add ghee or fat of choice

Allow the fat to warm, add chopped onions, stir well, sauté 2-3 minutes

Add minced garlic, stir well, sauté 2-3 minutes

Add ground meat, stir well, sauté until meat is browned, 6-8 minutes

Add, chopped tomato, stir well, sauté 2-3 minutes

Add diced carrots, celery, stir well, reserve

 

Step 4 (preparing the soup)

Combining Step 2 and Step 3

Add to the ground meat and veggies (Step 3), 4 cups of the cooked lentils (reserve the remain for another dish) 

Add bone broth, salt to taste and cayenne, stir well to combine

Partially cover pot with the lid, simmer, stirring occasionally, 15-20 minutes  

Add chopped fresh scallions and cilantro, stir well to combine

Carefully transfer the soup to a soup tureen 

Garnish with chopped cilantro and scallions

Serve 

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