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Topic: Healthy Soups

Forum: Recipe Swap for Healthy Living —

A place to share our "healthier" recipes and food tips for everyday life.

Posted on: Jan 17, 2012 07:48PM

dancetrancer wrote:

I'd like to start a list of soups that are healthy and may have anti-cancer properties.  When you post the recipe, please note also if it freezes well.  I like to make large servings and then freeze them in smaller serving sizes so that I can have something healthy on the run.  

Cold caps work! coldcapphotos.shutterfly.com/p... TCH: 4/10 - 6/13/12; 33 rads; BMX w/fat grafting; DX: 7/29/11 @ age 43: Stage 1A on L (3 mm IDC w/ 6 cm DCIS, Gr 2 ER/PR+, HER2+) 0/3 nodes; Stage 0 on R (2 mm DCIS); see bio.
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Jan 17, 2012 07:52PM dancetrancer wrote:

Curried Sweet Potato Soup 

Ingredients:

  • 1 onion, chopped
  • 1 tsp minced garlic
  • 2 stalks of celery, chopped
  • 1 tbsp olive oil
  • 2 lb sweet potatoes, peeled and chopped
  • 6 cups chicken broth (substitute vegetable if vegetarian)
  • 2 tsp curry powder (McCormick Hot Madras)
  • 1/2 tsp turmeric powder
  • 1 tsp fresh lemon juice
  • fresh cilantro as desired

Instructions:
In a large pot over medium-high, saute onion, garlic and celery in oil until soft
Add sweet potatoes, broth, curry powder, and turmeric. Bring to a boil. Reduce heat to low and simmer until sweet potatoes are tender, about 20 to 25 minutes.
Remove from heat. Cool slightly. Puree until smooth (use hand held blender for easiest blending; otherwise regular blender or food processer).
Stir in lemon juice. Serve in bowl and top or stir in cilantro if desired.
Enjoy!!!

--------------------------------------------------

This soup freezes and reheats very nicely.  The turmeric and curry powder (which also has turmeric) as well as the sweet potatoes pack a nice anti-cancer punch.  

Cold caps work! coldcapphotos.shutterfly.com/p... TCH: 4/10 - 6/13/12; 33 rads; BMX w/fat grafting; DX: 7/29/11 @ age 43: Stage 1A on L (3 mm IDC w/ 6 cm DCIS, Gr 2 ER/PR+, HER2+) 0/3 nodes; Stage 0 on R (2 mm DCIS); see bio.
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Jan 17, 2012 08:23PM Lacey12 wrote:

OK, my kale soup recipes (I have many!) need some organizing, so Instead I'll start with a summer soup on this very cold, wintry New England day:

Pat's Favorite Gazpacho
- 5-6 large tomatoes (blanch and peel)
- 1 green pepper (chopped)
- 1 red pepper (chopped)
- 1/2 of one large or 1 of two small cukes (chopped all and save 1/2 for garnish)
- 1 large Vidalia onion (chopped)
Blend all in Food Processor

Add fresh ground pepper/ 1/2 teaspoon sugar or stevia and 1/4 tsp salt
Add 2 tablespoons olive oil
Add 1 teaspoon Worcestershire sauce
Add 1/2 cup red wine vinegar
Add. 1/4 tsp cayenne pepper ( delete if you don't like a "punch")

Add 3-4cups tomato (or V-8) juice

Serve with croutons, chopped cucumbers , and/or chopped chives
This is a fun soup to serve in Margarita glasses with three cooked shrimp floating on the top with the chopped chives.

. Enjoy!
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Jan 17, 2012 10:31PM Sherryc wrote:

thanks for starting this thread. I'll have to get some recipes out.  My problem with soup is I usually don't use a reciped I just add stuff, taste and add some more.

Sherry--lump left breast 9/30/10. No chemo, Zometa-6tx over 3 years.Oncotype score 23 with 14% recurrence rate. 34 rads. No family history, BRCA neg. 48 years old @ diagn. BMX/TE 3/26/2012, Exchange surgery 8/21/12, Revision surgery 11/27/12 Surgery 5/12/1997 Lumpectomy: Left Dx 9/27/2010, IDC, Left, 1cm, Stage IB, Grade 1, 0/3 nodes, ER+/PR+, HER2- (FISH) Surgery 9/30/2010 Lumpectomy: Left; Lymph node removal: Left, Sentinel Radiation Therapy 12/3/2010 Hormonal Therapy 2/7/2011 Surgery 11/3/2011 Lumpectomy: Right Surgery 3/26/2012 Mastectomy: Left, Right; Reconstruction (left): Tissue expander placement; Reconstruction (right): Tissue expander placement Surgery 8/21/2012 Reconstruction (left); Reconstruction (right) Surgery 11/27/2012 Reconstruction (left); Reconstruction (right)
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Jan 17, 2012 10:40PM Moderators wrote:

Check out the main Breastcancer.org site too, in the Organic Living section of the Lower Your Risk area to find a selection of tasty, healthy recipes, including soups.

Judith and the Mods

.

To send a Private Message to the Mods: community.breastcancer.org/mem...
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Jan 18, 2012 06:47AM Merilee wrote:

Yum, love this thread. I will post some recipes when I have more time.

breastcancerbeast.blogspot.com & downsyduderescueranch.blogspot... Dx 4/4/2011, ILC, 1cm, Stage I, 0/9 nodes, ER+/PR+, HER2-
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Jan 18, 2012 09:08AM Lacey12 wrote:

Thanks, will do!

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Jan 26, 2012 01:36PM - edited Jan 26, 2012 01:38PM by Momine

Dancetrancer, thanks for the inspiration. I made a variation of your soup. I took an onion, 2 cloves garlic, a fresh chili and a good hunk of ginger, sauteed with some curry powder, added red lentils (about a cup) and sweet potato (1 large), some salt and water to  cover. Boiled about 20 minutes, pureed and topped with cilantro. It was spicy, but that was nice, since it was cold here today. 

 I discovered that chilis are strongly anti-inflammatory, so I am trying to use them during rads.  

Dx 6/1/2011, ILC, 5cm, Stage IIIB, Grade 2, 7/23 nodes, ER+/PR+, HER2- Chemotherapy 6/19/2011 Cytoxan (cyclophosphamide), Ellence (epirubicin), Fluorouracil (5-fluorouracil, 5-FU, Adrucil), Taxotere (docetaxel) Surgery 9/12/2011 Mastectomy: Left, Right Radiation Therapy 1/8/2012 Surgery 3/7/2012 Prophylactic ovary removal Hormonal Therapy 3/31/2012 Femara (letrozole)
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Jan 26, 2012 11:03PM dancetrancer wrote:

Nice choice Momine!  I'll have to try that variation - getting extra fiber from the lentils would be a great plus.  Thank you for sharing!!! 

Cold caps work! coldcapphotos.shutterfly.com/p... TCH: 4/10 - 6/13/12; 33 rads; BMX w/fat grafting; DX: 7/29/11 @ age 43: Stage 1A on L (3 mm IDC w/ 6 cm DCIS, Gr 2 ER/PR+, HER2+) 0/3 nodes; Stage 0 on R (2 mm DCIS); see bio.
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Jan 27, 2012 03:14AM - edited Jan 27, 2012 03:15AM by Momine

trancer, I have to tell you, that soup kept me full for many, many hours. Oh, and we can only get hot chillies down here, but I bet it would be really good with some slightly milder, green ones, like serranos.

Dx 6/1/2011, ILC, 5cm, Stage IIIB, Grade 2, 7/23 nodes, ER+/PR+, HER2- Chemotherapy 6/19/2011 Cytoxan (cyclophosphamide), Ellence (epirubicin), Fluorouracil (5-fluorouracil, 5-FU, Adrucil), Taxotere (docetaxel) Surgery 9/12/2011 Mastectomy: Left, Right Radiation Therapy 1/8/2012 Surgery 3/7/2012 Prophylactic ovary removal Hormonal Therapy 3/31/2012 Femara (letrozole)
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Jan 27, 2012 07:41AM dancetrancer wrote:

Awesome!

Cold caps work! coldcapphotos.shutterfly.com/p... TCH: 4/10 - 6/13/12; 33 rads; BMX w/fat grafting; DX: 7/29/11 @ age 43: Stage 1A on L (3 mm IDC w/ 6 cm DCIS, Gr 2 ER/PR+, HER2+) 0/3 nodes; Stage 0 on R (2 mm DCIS); see bio.
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Jan 27, 2012 07:47AM apple wrote:

i can't think of a soup that wouldn't freeze well.  I actually had to buy a tub of ice cream so we could have the tub and lid for frozen soup.

My kale soup with lemon, rice  and chicken broth was surprisingly good..   I just threw it together.

peace and love, apple - ..... Mary Magdalen Dx 4/10/2008, IDC, 5cm, Stage IV, Grade 3, 4/9 nodes, mets, ER+, HER2+
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Jan 27, 2012 08:18PM - edited Jan 28, 2012 09:53AM by FLwarrior

This is a very healthy yummy recipe...Hope you enjoy!

Kal-iflower Stoup

(Stoup - thicker than soup and thinner than stew)
Serves 4

3 Tablespoons extra-virgin olive oil (EVOO)
2 or 3 Organic Yukon potatoes, scrubbed and cubed
1 Large Organic Onion chopped
5 Cloves Organic Garlic minced
3 Tablespoons fresh chopped Organic Chives
1 Head Organic Cauliflower, washed and cut in bite size pieces
½ 7oz jar Roasted Red Pepper, drained, diced
8 cups Organic Broth (Vegetable or Chicken)
1 pound bundle Organic Kale, stems cut out, leaves cut in bite size pieces
Pinch Nutmeg
Freshly grated Romano to sprinkle on top

Heat EVOO in Dutch-oven over medium heat.  Add potatoes, onion, garlic, chives, salt, pepper and cook, stirring frequently until veggies soften a little (7 - 8 minutes).  Add Cauliflower and cook a few minutes.  Stir in red peppers and broth, cover and bring to a boil. Add Kale by stirring in a handful at a time.  Add pinch of nutmeg and cook 5 more minutes.  Adjust salt and pepper to your taste, if needed.  Ladle soup into bowls and sprinkle with freshly grated Romano.  Enjoy!

ETA:  I do freeze the soup.  The only thing that I notice is that the cauliflower is softer and breaks up easier than before freezing, but the taste is the same.



 

FLwarrior Dx 1/31/2011, ILC, Stage II, Grade 2, 0/4 nodes, ER+/PR+, HER2-
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Jan 27, 2012 08:27PM dancetrancer wrote:

That sounds fabulous!

Cold caps work! coldcapphotos.shutterfly.com/p... TCH: 4/10 - 6/13/12; 33 rads; BMX w/fat grafting; DX: 7/29/11 @ age 43: Stage 1A on L (3 mm IDC w/ 6 cm DCIS, Gr 2 ER/PR+, HER2+) 0/3 nodes; Stage 0 on R (2 mm DCIS); see bio.
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Jan 28, 2012 12:27AM Lacey12 wrote:

Ditto!

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Jan 28, 2012 11:37AM mumito wrote:

Will be trying the Kaliflower soup this week.Thanks

Dx 4/23/2008, IDC, 5cm, Stage IIB, Grade 3, 2/15 nodes, ER+/PR-, HER2-
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Feb 3, 2012 11:36PM lulubee wrote:

Ooh, yes, I want to try that, too!  Maybe even tomorrow, since I have all the ingredients.

FLWarrior, my DH is diabetic so I will need to sub something for the potatoes or else just omit them. Winter squash?  Lentils?  What do you think?

ps. Hi everyone! I just now found out y'all were all over here having a soup party without me!  Tongue out 

8/07: ILC & IDC, multi-focal/multicentric, ER+PR+ Her2-, no nodes. BMX+lat flap. 10/10: STAGE IV ILC bones, ovary & pericardium. 12/13 progression: bones & bile duct. 12/16 progression: bones & pericardium. 8/18 progression: bones. Hormonal Therapy 11/5/2010 Femara (letrozole) Surgery 11/5/2010 Prophylactic ovary removal Hormonal Therapy 1/31/2012 Faslodex (fulvestrant) Hormonal Therapy 5/14/2012 Aromasin (exemestane) Targeted Therapy 5/14/2012 Afinitor (everolimus) Chemotherapy 9/30/2013 Xeloda (capecitabine) Chemotherapy 1/25/2017 Taxol (paclitaxel) Chemotherapy 8/26/2018 Halaven (eribulin) Hormonal Therapy 3/12/2019 Faslodex (fulvestrant) Targeted Therapy 3/12/2019 Verzenio Targeted Therapy 9/23/2020 Piqray (alpelisib)
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Feb 11, 2012 04:20PM Lacey12 wrote:

Hi everyone, So has anybody tried to make the Kal-iflower soup without the white potatoes? I'm finally about to try it and was thinking to either sub with sweet potatoes or lentils... Little gun shy since I'm making a big batch. :) Oh, what the heck it should be fine...will let you know!

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Feb 11, 2012 05:02PM lulubee wrote:

I made it last weekend with a HUGE head of cauliflower and a smallish potato.  I wound up with a lot of unexpected guests that night, so to stretch the soup a little I added a 28 oz can of Muir Glen diced fire-roasted tomatoes with their juices.  I also added several spices-- it was tasty prepared as written, but my family likes things a bit more seasoned.  I can't remember exactly what I added because I just started reaching for spice jars on the fly, honestly, but I know I added some big pinches of ground chipotle chili powder for depth, ground cumin, and oregano flakes.  Maybe some basil, too.  Everyone enjoyed it very much!

8/07: ILC & IDC, multi-focal/multicentric, ER+PR+ Her2-, no nodes. BMX+lat flap. 10/10: STAGE IV ILC bones, ovary & pericardium. 12/13 progression: bones & bile duct. 12/16 progression: bones & pericardium. 8/18 progression: bones. Hormonal Therapy 11/5/2010 Femara (letrozole) Surgery 11/5/2010 Prophylactic ovary removal Hormonal Therapy 1/31/2012 Faslodex (fulvestrant) Hormonal Therapy 5/14/2012 Aromasin (exemestane) Targeted Therapy 5/14/2012 Afinitor (everolimus) Chemotherapy 9/30/2013 Xeloda (capecitabine) Chemotherapy 1/25/2017 Taxol (paclitaxel) Chemotherapy 8/26/2018 Halaven (eribulin) Hormonal Therapy 3/12/2019 Faslodex (fulvestrant) Targeted Therapy 3/12/2019 Verzenio Targeted Therapy 9/23/2020 Piqray (alpelisib)
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Feb 11, 2012 07:47PM Lacey12 wrote:

A very interesting soup....subbed a sweet potato for the Yukon, and the colors are great! Also used chicken broth since we aren't vegetarians and needed to add my favorite broth enhancer from Trader's, since I like more depth and spice. Wasn't sure about the rosemary (I actually used the powder since I always get nervous about the needles getting soft enough) and the nutmeg, but it really works. DH gave a big thumbs up, too. And such a healthy soup!
Thanks for this recipe.
Lulubee, I would totally love what you turned yours into. Most of the kale soups I make have tomatoes and those spices in them, so it was fun to depart from my usual fare. Bet yours was yummy, tho!

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Feb 11, 2012 08:05PM Sugar77 wrote:

What a great thread. I make soup nearly every week and freeze it for my lunches at work. I've been doing this for about a year and a half and have learned through trial and error that some freeze better than others. This recipe for pasta fagioli freezes nicely. Yum, yum!!

2 tsp vegetable oil
1/2 cup chopped onion
1/3 cup chopped carrot
1/3 cup chopped celery
2 tsp minced fresh garlic
3 1/2 cups vegetable or chicken stock
1 can whole tomatoes (19 oz)
1 tsp dried oregano
dash of salt and freshly ground black pepper
3 cups canned red kidney beans, drained and rinsed
1/2 cup elbow macaroni or small shell pasta
3 Tbsp grated Parmesan cheese
1/4 cup chopped fresh basil or parsley
1 1/2 tsp dried basil

Spray a large non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Sauté the onions, carrots, celery and garlic for 5 minutes.

Stir in the stock, tomatoes, sugar, dried basil, oregano, salt, pepper and 2 cups of the beans. Mash the remaining 1 cup beans and stir into the mixture. Bring to a boil, crushing the tomatoes with the back of a spoon. Reduce the heat to a simmer and cook covered for 15 minutes, stirring occasionally.

Stir in the pasta. Cook for 5 to 8 minutes, until the pasta is tender but firm. Ladle into individual bowls and sprinkle with Parmesan and basil.

******************

This soup is high in fibre and low in fat/calories!! 

Surgery 9/25/2009 Lumpectomy: Right Dx 10/27/2009, IDC, Right, <1cm, Stage IA, Grade 3, 0/2 nodes, ER-/PR-, HER2- Chemotherapy 12/7/2009 Cytoxan (cyclophosphamide), Taxotere (docetaxel) Dx 12/5/2019, IDC, Right, 3cm, Stage IIA, Grade 2, 0/3 nodes, ER+/PR+, HER2- Surgery 1/27/2020 Mastectomy: Left, Right; Reconstruction (left): Tissue expander placement; Reconstruction (right): Tissue expander placement Chemotherapy 4/3/2020 Cytoxan (cyclophosphamide), Taxotere (docetaxel) Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Radiation Therapy Whole-breast: Breast
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Feb 11, 2012 08:14PM Sugar77 wrote:

I'm going to make the Kal-flower soup tomorrow. I just checked and have all the ingredients on hand except the roasted red peppers, which I'll pick up tomorrow. Thanks!

Surgery 9/25/2009 Lumpectomy: Right Dx 10/27/2009, IDC, Right, <1cm, Stage IA, Grade 3, 0/2 nodes, ER-/PR-, HER2- Chemotherapy 12/7/2009 Cytoxan (cyclophosphamide), Taxotere (docetaxel) Dx 12/5/2019, IDC, Right, 3cm, Stage IIA, Grade 2, 0/3 nodes, ER+/PR+, HER2- Surgery 1/27/2020 Mastectomy: Left, Right; Reconstruction (left): Tissue expander placement; Reconstruction (right): Tissue expander placement Chemotherapy 4/3/2020 Cytoxan (cyclophosphamide), Taxotere (docetaxel) Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Radiation Therapy Whole-breast: Breast
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Feb 11, 2012 08:19PM dancetrancer wrote:

Alright, I've gotta find some time to to try making these soups!  

Sugar, thanks for that recipe - I didn't think pasta soups would freeze well - looking forward to trying it!   

Cold caps work! coldcapphotos.shutterfly.com/p... TCH: 4/10 - 6/13/12; 33 rads; BMX w/fat grafting; DX: 7/29/11 @ age 43: Stage 1A on L (3 mm IDC w/ 6 cm DCIS, Gr 2 ER/PR+, HER2+) 0/3 nodes; Stage 0 on R (2 mm DCIS); see bio.
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Feb 11, 2012 09:13PM Sugar77 wrote:

dance - yes, it freezes well if you use small pasta.  I actually use the really small, thin ring type pasta.  I have more soups that I'll post later.

Surgery 9/25/2009 Lumpectomy: Right Dx 10/27/2009, IDC, Right, <1cm, Stage IA, Grade 3, 0/2 nodes, ER-/PR-, HER2- Chemotherapy 12/7/2009 Cytoxan (cyclophosphamide), Taxotere (docetaxel) Dx 12/5/2019, IDC, Right, 3cm, Stage IIA, Grade 2, 0/3 nodes, ER+/PR+, HER2- Surgery 1/27/2020 Mastectomy: Left, Right; Reconstruction (left): Tissue expander placement; Reconstruction (right): Tissue expander placement Chemotherapy 4/3/2020 Cytoxan (cyclophosphamide), Taxotere (docetaxel) Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Radiation Therapy Whole-breast: Breast
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Feb 14, 2012 09:34PM Lacey12 wrote:

Momine, any reason that red lentils were your choice for that tasty sounding spicy soup? I have to confess that until this year, I lived a life w/o lentils....and now love lentil soups, but don't quite "get" the difference...my last red lentil soup came out pretty greenish looking...and tasted as good as the green lentil one I'd made the week before. Love the inclusion of the chili pepper.
Let's keep the healthy soup recipes coming....we're almost on page two! :)
I love having one recipe-dense place to quickly look up a variety of good healthy soups. Thanks!

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Feb 15, 2012 03:47AM Momine wrote:

Lacey, the red lentils are small, cook quickly and have a nice color. They also turn to mush when they cook, so they are very easy to pure. They are the ones used for dhal in India. You could probably use other kinds of lentils though. Lentils are a sort of wonder food, in my opinion, healthy, cheap and tasty. In the summer we often eat cold lentils with veggies and vinaigrette.

Dx 6/1/2011, ILC, 5cm, Stage IIIB, Grade 2, 7/23 nodes, ER+/PR+, HER2- Chemotherapy 6/19/2011 Cytoxan (cyclophosphamide), Ellence (epirubicin), Fluorouracil (5-fluorouracil, 5-FU, Adrucil), Taxotere (docetaxel) Surgery 9/12/2011 Mastectomy: Left, Right Radiation Therapy 1/8/2012 Surgery 3/7/2012 Prophylactic ovary removal Hormonal Therapy 3/31/2012 Femara (letrozole)
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Feb 22, 2012 05:49PM Chicago1958 wrote:

Dancetrancer mentioned the benefits of tumeric on another thread, so I tried this soup and really liked it (my changes listed below):

Moroccan Red Lentil Soup from http://www.culinate.com/books/collections/all_books/art_of_the_slow_cooker/moroccan_red_lentil_soup

2 Tbsp. extra-virgin olive oil
2 large onions, cut into medium dice
2 cloves garlic, minced
2 tsp. ground coriander
1 tsp. ground cumin, preferably ground from whole seeds toasted in a dry skillet
1 tsp. ground turmeric
½ tsp. sweet paprika
¼ tsp. ground cinnamon
1½ tsp. kosher salt
½ tsp. ground black pepper
7 cups vegetable broth
1 can crushed tomatoes
2 cups dried red lentils, picked over, washed, and rinsed
~ Pinch of red-pepper flakes
~ Juice of 1 lemon (see Note)
3 Tbsp. chopped fresh flat-leaf parsley
1 Tbsp. chopped fresh cilantro 

Heat the olive oil in a large Dutch oven or saucepan over medium-high heat. Add the onions and cook until tender, about 3 minutes. Add the garlic, coriander, cumin, turmeric, paprika, cinnamon, salt, and pepper, and cook for another minute. Add the broth and tomatoes and heat to boiling.
Pour the mixture into a 5- to 6-quart slow cooker. Stir in the lentils, cover the cooker, and cook for 4 to 5 hours on high, or 8 to 10 hours on low, until the lentils are tender.
Stir in the pepper flakes, lemon juice, parsley, and cilantro, cover, and cook on high for 10 minutes. Serve hot.

I used less onion, plain old lentils (although I'm sure the red would be great), a quart of chicken broth plus 3 cups of water, extra cumin because I didn't have coriander, and I left out the lemon and herbs because I didn't have any on hand. It still tasted really good, and I'm giving tumeric (and Dancetrancer) all the credit! 

Dx 11/15/2011, IDC, 1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-
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Feb 22, 2012 06:09PM dancetrancer wrote:

Oh that sounds YUMMY, and I love the moroccan spices - looking forward to trying this for sure.  Hubby loves lentils, too, so this will be a winner - thank you! 

Cold caps work! coldcapphotos.shutterfly.com/p... TCH: 4/10 - 6/13/12; 33 rads; BMX w/fat grafting; DX: 7/29/11 @ age 43: Stage 1A on L (3 mm IDC w/ 6 cm DCIS, Gr 2 ER/PR+, HER2+) 0/3 nodes; Stage 0 on R (2 mm DCIS); see bio.
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Feb 22, 2012 10:57PM Lacey12 wrote:

It does sound delicious....can't wait to put it together. I had tumeric in a Persian cauliflour quiche this week, and I can never quite decide if I like it.....but really love all of the other spices involved, and will enjoy tumeric's health benefit! Thanks Chicago!

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