Fat-Free "Chunky Soup in A Cup"

Ladle a tasty cup of soup out of the stock pot. Warm hands and heart, and satisfy hunger after a cold winter walk. Vegetables, herbs and red lentils are simmered to perfection in an onion, garlic, dill-Dijon mustard stock, flavoured with brown rice vinegar and maple syrup."Really good!" said a guest, enjoying a cup of this intriguing, nutritious soup after a snowy walk in the park. Without oil, it's a healthy addition to any diet.

You'll need: 2 teaspoons dill seed; 1/4 cup water; 2 teaspoons Dijon mustard; 1 onion; 2 cloves garlic; 1 tablespoon chopped ginger root; 2 carrots; 1 parsnip; 1 sweet red pepper; 1/2 teaspoon hot red pepper flakes; 1 cup red lentils; 5 cups water; 2 tablespoons nutritional yeast; 1 small bunch fresh chives; 1 small bunch fresh parsley, 1 tablespoon brown rice vinegar; 1 teaspoon maple syrup

Method: In a large soup pot, lightly dry roast dill seed over low heat until fragrant.

Add 1/4 cup of water and stir in 2 teaspoons Dijon mustard. Bring liquid to a light boil. 

Chop onion, garlic and ginger root into bite-size chunks.

Add to dill-Dijon broth. Cook at a very gentle heat until onions are softened and liquid is reduced to a thick creamy consistency.

Chop carrots and parsnip into bite-size chunks. Slice sweet red pepper into thin pieces. Add to stock pot, along with 1/2 teaspoon hot red pepper flakes and 2 tablespoons of nutritional yeast.Stir well.

Add 5 cups of water, 1 cup of red lentils, and chopped chives. Bring to boil, reduce heat and simmer until lentils and carrots are cooked. Option: For a creamier texture, process about /13/ of liquid with an immersion (stick) blender, or using a variable-speed blender, lightly blend 1/3 of the soup and return to stock pot, stirring well.

Just before serving, stir in 1 tablespoon brown rice vinegar; 1 teaspoon maple syrup, and 1/4 cup finely chopped fresh parsley. Scoop into a cup, add a spoon and enjoy! 

For mindfulness and meal-making, visit http://zen-cuisine.blogspot.com/