Low Cost Vegan | Red Lentil Soup | Plant-Based Nutrition Diet Series

Low Cost Vegan | Red Lentil Soup | Plant-Based Nutrition Diet Series


Welcome to Low Cost Vegan – the video series
dedicated to a wholesome, affordable plant-based diet. In following this series, you’ll come to
understand how a complete and diverse plant-based diet is optimal for human health and rich
with culinary diversity at the same time. Today’s featured ingredient is the red lentil
– a legume that likely originated from the mediterranean regions of the world. The nutritional profile of this vegetable
is one of the most diverse and powerful in the world. When one consumes lentils, the body ingests
the nutrition benefits of a legume and a leafy green at the same time. Lentils are very abundant with protein, iron,
zinc, fiber, folate and potassium. Making this food a regular part of your diet
will promote longevity, excess weight loss, and a feeling of ‘fullness’ and satisfaction
throughout the day, and the lentils will preserve for a week or more after cooking if they’re
stored correctly. As with all primary ingredients in this series,
lentils are inexpensive and readily available throughout the world. When cooking with legumes, performing at least
a 30 minute soak in filtered water enhances the nutrition of these foods by allowing easier
digestion in the body. Soak overnight to ensure you’re getting
the most out of the lentils. After the soak, discard the water and gently
rinse the lentils to remove the protective film these plants have devised to protect
their seeds from damage. While you’re allowing the lentils to strain,
begin preparing some chopped vegetables for the saute’. Adding readily available vegetables to your
soup adds additional nutrition to the meal – just ensure you chop them so they’re easily
coated with oil. Garlic, onion and ginger are essential to
maintain the signature flavor of this dish. This particular soup will also include carrots,
celery, and potato. Adding a variety of vegetables to your saute’
improves the vitamin and mineral diversity of the soup – which makes it healthier and
more nutritionally dense. Next, prepare the spice mix. Dried, ground plants, also known as spices,
are the key to complex flavors in cuisine. Each of these spices have medicinal properties
and unique micronutrients of their own. Learning which spices to combine and in which
proportions is an art you’ll gradually master as you use spices more in your cooking. This soup will cumin, coriander, turmeric,
paprika, cinnamon, chili powder, and black pepper. Add salt throughout the cooking process to
your liking. None of these spices should be expensive as
they’re widely grown and bountiful. If you’re missing a spice or two, this won’t
ruin your dish – but make an effort to collect a core group of spices over time. Using them regularly is key to keeping your
food interesting and different each time. Eating spices medicinally is also far more
effective than unnatural supplements or medication. Once you’ve got your spice mix, it’s time
to saute’. First, heat the oil. Familiarize yourself with the burning points
of oils available to you. For high heat applications like this, use
an oil that can tolerate high heat without burning. If you do burn the oil, it’ll taint the
flavor of your dish and it can cause health issues when consumed regularly. Once you’ve heated your oil in a pot, then
add the chopped vegetables. Add chopped tomatoes or a tomato puree and
stir some more. When you feel as though the vegetables and
the oil are ready to bind to the spices, add your spice mix. Stir the mixture consistently until the vegetables
are evenly coated in spiced oil, they’re soft, and aromatic. Then, add your red lentils. You’ll be able to smell the chemical reactions
taking place within the pot. Once you’re confident that the spices have
fully combined with the other ingredients, add the filtered water. There is no correct amount. Learn how different volumes of water change
the potency and texture of the broth – this will determine your preferences over time. Bring the soup to a full boil. When you’re certain that the soup has reached
the full boil, add a lid to the pot, lower the heat, and allow the soup to simmer for
about 15 minutes. After the simmer, allow the soup to cool and
then it’s ready to eat. If you prefer a creamier soup, use an immersion
blender to combine the vegetables and the broth into one, homogeneous mixture – this
will also blend the spices for a more complete flavor. If you have it, and you want the extra calories,
add butter to your bowl for bonus flavor and creaminess.

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15 thoughts on “Low Cost Vegan | Red Lentil Soup | Plant-Based Nutrition Diet Series

  1. Loving these food vids man, keep it up! People often underestimate the impact good (or respectively bad) food has on their entire lives. Lentils is indeed one of the most versatile and nutritious legumes you can cook with. It's prevalent in indian cuisine, along with the other most common legume they use – chickpeas. I am definitely looking forward to more vids from this series. Also, was that butter you added non-vegan?

  2. Thank you for this video! I’ve been looking for good lentil recipes. Looking forward to more videos like this in future.

    As a side note, don’t let haters phase you. Have confidence in yourself. I watch your videos now more than I ever used to when content was solely video game focused. As with all things in life, balance is key. Best to you in your new path.

  3. Definitely looking forward to see more of this lost cost vegan series. This seems like a really simple and delicious meal. Thank you guys!

  4. I am not a native English speaker, but did you say at 4:00 that it is healthier to use spices as a medicine than actual medicine?

  5. The way you said chili powder and your reaction to the blended soup had me cracking up. Love this style of vid Hengest. The soup looked absolutely delicious. Keep it up! ❤️

    P.S. Calling something unnatural with a negative tone is not very relevant when discussing vegan nutrition. As most vegans don't don't really consistently consume any foods with a large source of B12, and B12 deficiency is quite common in the general population due to poor absorption, taking supplements is necessary, even though it is technically 'unnatural'.

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