🍲 Enerji & Demir · Anne
Iron-Friendly Green Lentil Soup for Breastfeeding Mothers — A Warm, Filling Meal
A comforting soup made with green lentils, vegetables and a little oil. A filling, practical meal that warms the table, for mothers seeking iron and protein while breastfeeding.
Ingredients
- 1 cup Green lentils (rinsed)
- 1 medium Onion (finely chopped)
- 1 piece Carrot (small cubes)
- 1 tablespoon Grated tomato or tomato paste
- 2 tablespoons Olive oil
- 1 teaspoon Cumin
- 1 pinch Black pepper
- 1 teaspoon Salt (to taste)
- 5 cups Hot water or vegetable stock
- 0.5 piece Lemon (to serve)
- 1 tablespoon Fresh parsley (chopped, to serve)
Directions
- 1
Heat the olive oil in a pot and gently sauté the finely chopped onion until softened and pale golden.
- 2
Add the carrot and grated tomato (or tomato paste) and cook, stirring, for a few more minutes.
- 3
Add the rinsed green lentils, then the cumin and black pepper, and toast for a minute or two.
- 4
Pour in the hot water or vegetable stock; once it boils, simmer over low heat for about 25-30 minutes, until the lentils are very soft.
- 5
If you like, blend lightly with a hand blender; add the salt at this stage, in moderation and to taste.
- 6
Serve hot, scatter over fresh parsley and offer a wedge of lemon on the side — lemon can help the absorption of plant-based iron.
🌱 Why is it nourishing?
Green lentils are a legume rich in the plant-based iron, protein and fibre that matter during breastfeeding, and they can give a mother steady, balanced energy. Carrot and onion add fibre and natural flavour to the soup, while the vitamin C in the lemon served alongside can contribute to the absorption of plant-based iron. As a warm, filling meal, it can be a gentle break a mother sets aside for herself on busy days.
Maiyko's note
At Maiyko we believe a mother should be nourished just as well as her baby. Prepare this soup with a little oil and add the salt in moderation, to taste; fresh parsley and a wedge of lemon support both the flavour and iron absorption. Health Note: This content is for information only; make decisions about your nutrition and health in consultation with your doctor.
Nutrition per serving
185
kcal
11 g
protein
25 g
carbs
6 g
fat
8 g
fiber
Foods in this recipe
⚕️ This recipe is for general informational purposes. The right time to introduce new foods and the risk of allergies vary from baby to baby — consult your pediatrician.
