This easy healthy soup recipe is perfect for cooler months and promotes easeful digestion!

After studying Ayurveda for some time it has grown my deep appreciation for Mother Nature and her infinite wisdom. What I mean is that she gives us what we need at the right time of year. If you are in the Northern Hemisphere then winter is upon you. Think about what’s popping up at your local farmers market – carrots, lettuce, kale, potatoes, broccoli, cauliflower, peppers, and radishes.

Mother Natures Medicine

She’s giving us the type of nutrition we need during these cold and more airy times of year. To maintain internal balance, we need to incorporate opposing qualities of what we are experiencing so we stay in alignment. 

When it’s cold, dry, and windy outside we need to balance with warm, wet, and grounding foods, hence the root veggies. Root vegetables are amazing for ‘grounding’ qualities for those of us with Vata and Pitta tendencies. Although if you have more Kapha tendencies then try this recipe with peppers instead.

Lettuces and kale are bringing in fiber to keep our bowels moving, help us detox our liver, and reduce heat or inflammation from the hot summer months. 

During winter months, it’s best to skip the cold salads and smoothies that continue to bring in coldness and instead eat warm, wet, and well spiced foods.

Sometimes in the colder months we can experience more digestive symptoms such as bloating, gas, or constipation due to the moisture being sucked from our bodies. One pot stews and soups is an easy and quick way to provide a nourishing meal your body can easily digest and bring moisture back into your body.

Quick Tips

In this recipe, I used red lentils which are more easily digestible than beans, but split mung beans are also a great option! I prefer red lentils because these will cook much quicker and do not require soaking so this truly is an easy and quick meal!

When cooking lentils, or other beans, make sure they are cooked thoroughly! To properly digest beans they need to be soft, not al dente, and can actually resemble mush.

If you are cooking with beans please make sure to soak them for 4-6 hours, rinsed throughly, and cooked thoroughly! Otherwise, you may experience digestive issues.

The Recipe

One Pot Red Lentils with Gingered Sweet Potatoes serves 3-4 
inspired from Everyday Ayurveda Cooking for a Calm, Clear Mind by Kate O’Donnell

1-2 Tbs. coconut oil or avocado oil
1 tsp. himalayan sea salt
pinch of black pepper
1 tsp. ground coriander
½ tsp. ground turmeric
½ tsp. ground cumin
½ tsp. cinnamon
1/8 tsp. fennel seeds
1 3-inch piece of ginger, finely chopped
1 cup red lentils
4-5 cups water
1 large sweet potato or 2 medium, peeled and diced
2 large handfuls of dark leafy greens, such as kale, arugula, or mustard greens
salt and freshly ground black pepper to taste
a squeeze of fresh lemon or lime juice

• Warm the oil in a large pot over medium heat. Add the spices including fresh ginger, and stir just until the aromas begin to arise.
• Add the lentils and sauté for 1-2 minutes, making sure they’re thoroughly coated. Add the water and diced sweet potato. Bring to a boil, turn heat down and simmer until the mixture is creamy and soupy, about 20 to 30 minutes. Stir occasionally. Cook until the lentils make a nice porridge-like consistency. Add more water if you need to. 
• In the last 2 minutes of cooking, stir in the greens and a squeeze of citrus. Cook until the greens have slightly wilted and are incorporated in. Remove from the heat and enjoy!
• Garnish with cilantro or green onions if you’d like!