Roasted Beet and Red Lentil Soup

The leaves are changing, the air is crisp, and it's the perfect time to reset and nourish your digestive system with grounding, warming, and balancing meals.

This nourishing soup is packed with seasonal flavors and designed to support your digestion as we enter the cooler months. Beets help detoxify and cleanse, while red lentils offer grounding protein, and the warming spices like black cumin, turmeric, and cinnamon balance your system beautifully.

Why This Recipe is Good for Us:

• Beets
  From an Ayurvedic perspective, beets are considered grounding and nourishing, making them a perfect food for balancing Vata and Pitta doshas. They help purify the blood, support liver function, and improve circulation, which is essential during seasonal transitions like fall. Beets also aid in digestion and elimination, promoting a healthy, clear system. Their sweet taste and cooling post-digestive effect (vipaka) are particularly supportive in reducing excess heat and acidity in the body, helping to calm and rejuvenate.

• Black Cumin Seeds
  Black cumin seeds are highly revered in Ayurveda for their ability to ignite Agni (digestive fire). They help improve digestion and assimilation of nutrients while reducing bloating and gas, making them an excellent spice for calming Vata doshas. Black cumin is also a natural detoxifier and supports respiratory health, which is especially helpful as the weather cools and respiratory imbalances like congestion are more common. Their slightly bitter and pungent qualities enhance digestion and metabolism.

• Turmeric
  Known as a powerhouse herb in Ayurveda, turmeric is celebrated for its anti-inflammatory properties and its ability to cleanse the blood and support the liver. It’s also warming and slightly bitter, which makes it ideal for balancing Kapha and Vata while pacifying Pitta in moderation. Turmeric supports healthy digestion, reduces inflammation, and helps maintain overall vitality and immunity during the fall season. It's also a natural antioxidant, offering protection against the effects of environmental stressors.

  These ingredients not only enhance the flavor of the soup but also offer therapeutic benefits aligned with Ayurvedic principles, making the dish both delicious and deeply nourishing.

Roasted Beet and Red Lentil Soup

Serves 4-6

For the roasted beets:
4-6 medium organic beets, scrubbed well and chopped into ¾ inch dice
2 tbsp sesame oil
1 tsp fennel seed coarsely ground
½ tsp freshly ground black pepper
½ tsp salt or to taste

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Toss chopped beets with oil, spices, and salt until well coated.  Taste for seasoning here. I usually taste the implement I used for stirring everything up. Yes the spices are raw, but you should be able to get a sense if it needs a little more salt or pepper. Roast in the oven for 20 minutes then give it a good stir. Continue roasting for another 20-30 minutes until the beets are well cooked and begin to caramelize. Taste them as you go. Developing good flavour here will lead to a much better soup.  While the beets are roasting, prepare the rest of the soup ingredients.

For the soup:
2 tbsp sesame oil
1 ½ - 2 tsp black cumin seed coarsely ground
1 tsp coriander coarsely ground
2 tsp turmeric powder
1 tsp freshly ground black pepper
1 tsp ground cinnamon
¼ tsp hing
1 tsp salt and to taste
2-3 curry leaves (omit if you cannot find them)
1 medium vidalia onion chopped into ¾ inch dice
2 cups red lentils, rinsed well
8 cups of water
1 bunch cilantro, chopped well (if you aren’t one of those people)
1-2 lemons

Heat oil in a heavy bottomed 8 quart pot over medium heat. Add the sesame oil and spices (not the salt) and saute until fragrant and the spices get a little toasty. Add the onion, salt, and curry leaves and cook until the onions begin to caramelize and brown. The curry leaves will pop in the oil, do not be alarmed. 

Once your beets are roasted, carefully add them to the pot, then add the red lentils. Give everything a good stir and then add your water. Bring to a boil and then reduce to a simmer.  Let cook uncovered for at least 45 minutes, but keep an eye on it, stirring occasionally. You may need to add more water to get to your desired consistency. 

I think this soup does well cooked for longer if you have the time, but keep checking for taste.  After the 45 minute mark, add the chopped cilantro and the juice of at least one lemon. Taste and add more salt if necessary. Don't add more salt until you add the lemon juice, often when we think a dish ‘needs a little something’ it is acid and not salt.

I like to serve this soup hot with goat cheese on top, but it is also good just as is!