🍲 Enerji & Demir · Anne
Iron-Rich Green Lentil Soup — A Filling, Warm Meal for Nursing Mothers
Where green lentils, vegetables and lemon meet, this warm soup is a practical, filling meal for nursing mothers. It pairs lentils, a plant source of iron, with vitamin-C-rich lemon; a simple, homemade and balanced recipe.
Ingredients
- 1 cup Green lentils (rinsed)
- 1 piece Onion (finely chopped)
- 1 piece Carrot (small-diced)
- 2 tablespoons Extra-virgin olive oil
- 5-6 cups Hot water or homemade vegetable stock
- 1/2 piece Lemon (juice)
- Salt and black pepper (to taste)
Directions
- 1
Heat the olive oil in a pot; add the onion and carrot and sauté over medium heat for 4-5 minutes, until softened and fragrant.
- 2
Add the rinsed green lentils and stir for a minute or two, then pour in the hot water or vegetable stock.
- 3
Once it comes to a boil, lower the heat and cook, lid ajar, for 25-30 minutes, until the lentils are very soft.
- 4
If you like, blend the soup partly or fully smooth with a hand blender; you can do this step for a thicker texture.
- 5
Before taking it off the heat, add salt and black pepper to taste, then squeeze in the lemon juice. Lemon both brightens the flavor and may support the absorption of plant-based iron.
- 6
Serve hot. If you wish, you can make it a balanced meal with whole-grain bread or a bowl of yogurt on the side.
🌱 Why is it nourishing?
Green lentils are a filling legume with plant protein, fiber and iron, and they can add practical variety to a mother's daily meals during breastfeeding. The vitamin C from the squeezed lemon may support the absorption of plant-based iron. Being rich in fiber may help with a feeling of fullness; made with simple ingredients, it is an everyday option.
Maiyko's note
At Maiyko, we value mothers being gentle with themselves too, and simple, nourishing meals; when possible, choose fresh vegetables and good-quality olive oil. Choosing GOTS-certified organic cotton, in the softness that accompanies both mother's and baby's day, reflects that same care. Health Note: This content is for informational purposes only; please make decisions about your nutrition and health, especially while breastfeeding, in consultation with your doctor.
Nutrition per serving
188
kcal
11 g
protein
27 g
carbs
4 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.
