Look, I’m not about to tell you that food will cure you, but after two weeks of having the flu and still feeling pants, I decided that my diet of hot cross buns and more tea than I thought humanly possible could probably do with some help. So I decided to make this medicinal soup, and bonus points it’s vegan too.
Without descending into too much woo, this has a bunch of stuff that supposedly has some health benefits: onions have been used for centuries to reduce inflammation, coconut is apparently helpful to balance gut bacteria, and limes are full of vitamin C which is a powerful antioxidant and stops you getting scurvy. Although if you’re worried about that, I recommend drinking daiquiris.
I have no idea if it’d cured me, but it tasted good so I figured I’d share. I stuck with it as it is in the recipe below because I didn’t want to challenge my stomach any more than I was already, but the punchy lime, sunny colours and slight heat meant that next time I’ll be adding shredded chicken or pork, some beans, maybe a pinch of cumin and upping the chilli slightly to make it a more filling soup. But as it is, it’s a pretty nice medicinal soup, although pretty citrusy (some people might want to tone that down, I quite like it). It’s also vegan if you use right kind of vegetable stock; I used Marigold Swiss vegetable vegan bouillon powder in this recipe. I also mentioned garlic and ginger pastes because I have them both in my fridge and was too poorly to be faffing about grating ginger.
Disclosure: Brought to you by the flu and the realisation that after two weeks I was starting to get bored of bread, which is more painful than the flu itself. Also, if you’re really sick, go see a doctor and get actual medicine. But only have antibiotics if you *really* need them.
Recipe: Medicinal red lentil soup
Recipe type: soup
- 1 large onion chopped
- 100g red lentils
- 2 heaped tsp turmeric
- ½ tsp chilli powder
- 1 tbsp coarsely grated ginger or paste
- 2 garlic cloves, sliced or tbsp of garlic paste
- 1l vegetable stock
- 400ml can coconut milk
- 2 generous handfuls baby spinach (approx 50g)
- 1 lime, juice and zest - you may want to reduce this if you don't like things too citrusy
- In a large pan, fry the onions in a little oil until soft and golden
- Then add the lentils, turmeric, ginger, garlic and pour in the stock.
- Cover the pan and simmer until the lentils have softened, this should take around 15 minutes
- You might want to season with some salt now, depending on how salty your stock is
- Pour in the coconut milk, give everything a good stir and simmer for another 15 minutes or so
- Add the spinach, and cook it until it wilts.
- Stir in the lime juice and zest, and serve.
Chances are if I’m cooking something at home and it’s meat-free it’ll probably be vegan too. I could spin you a line about the ethics of this, but really it’s just that dairy and my digestive tract don’t always get on. And if it’s not going to make much difference, I’d rather switch it out for something that isn’t possibly going to kick me in the gut and give me a hangover (and that’s the polite version).
I have a similar view of meat really, that unless it’s the star of the show then I don’t really mind it being switched out for something else. So after seeing some recipes for shepherd’s pie that used lentils for the filling, I figured I’d have a go at making my own vegan version. Again, I’d like to tell you that the sweet potato was a conscious health choice, but really it was just that I had one left over, although to be fair given that I didn’t bother with cheese I hoped it would add a bit more flavour, which it did.
Apparently this should’ve fed five people, which I think would’ve made rather generous portions and I ended up making seven – although I’m not keen on a lot of potato, so whilst the filling is enough for seven, you might want to up the amount of potato (there was more in the photo, I just ate it so you could see the lentil mix). I used these fab little dishes from IKEA (picked up as part of the Live Lagom project) which are, in my mind, just the right size and they can go from freezer to oven which makes them really handy. I defrost my pies before cooking, but they can be cooked from frozen if needs be. They’ve become my go to TV dinner when I’m late home from an event, but not late enough to justify picking something up en route.
Enough blathering from me, here’s the recipe for vegan shepherd’s pie…
Disclosure: As part of the Live Lagom project IKEA let me have a few of these glass dishes, but I also bought some myself, because I am a little obsessed. IKEA don’t know I’m writing this so they definitely didn’t ask me to be nice about anything.
Recipe: Vegan Shepherd's Pie
Recipe type: dinner, frozen, batch cook
- 1 onion
- 2 carrots
- 3 sticks of celery
- 2 garlic cloves
- 100g mushrooms (I used button)
- a bay leaf
- 0.5 tbsp dried thyme
- 250g dried green/puy lentils
- Splash of soy sauce (Worcestershire Sauce if you’re not wanting a vegan version)
- 2tbsp tomato puree
- 850ml vegetable stock (use about 700ml to start and top up if needed)
- 1kg potato – I went for 350g sweet potato (then peeled), 650g salad potatoes with the skin on
- 40g dairy-free margarine
- 50ml almond milk (but any milk will do)
- Add a splash of oil into a pan and gently fry the onions and garlic for five minutes, then add the carrots and celery until everything is soft and golden – should take about 15minutes in total.
- Stir in the herbs, and then add lentils, give it another good stir before adding the stock. Simmer for 50 minutes until the lentils are very soft, stir in the tomato puree, then season to taste.
- Whilst the lentils cook it’s time to sort out the potatoes; peel and roughly chop the sweet potato. Frankly I can’t be bothered to peel the little white potatoes, so I just chop them and add them, but peel if you’re keener. Add to a pan of boiling water and cook for about 15minutes until they’re tender. Then drain the potatoes and mash with the dairy-free butter and milk (I used almond, but I think any will do just make sure it’s unsweetened) and don’t forget the salt and pepper.
- To make the pies divide the lentil mixture between your dishes and top with mash. Add cheese if you like (there are some vegan cheeses about). If you’re eating straight away, heat the oven to 190c/fan 170c and bake for 30minutes until the top is a bit more golden.
- If you’re freezing them, keep them for no longer than a couple of months and it’s best to defrost them before cooking. But if not cover them with foil and bake at 160c/fan 140c for about 30minutes – 1hr (individual pies will take about 30minutes), then uncover and cook for a further 20minutes.