Hearty Vegan Split-Pea and Lentil Soup recipe. How to be a healthy weight balancing energy in and energy out
Achieving or maintaining a healthy weight is about balancing the energy we take in with the energy we burn (energy out).
Tips for watching the energy you take in:
Enjoy a variety of foods from each of the five food groups in the amounts recommended Watch your portion sizes especially foods and drinks which are high in kilo-joules Restrict your consumption of energy-dense or high kilo-joule foods and beverages (check the kilo-joules on the menu when eating out) Should you have an energy-dense meal, choose food or drinks that have fewer kilo-joules in other meals daily.
Strategies for seeing the energy you burn:
Be active in as many ways as possible throughout the day take the stairs rather than the elevator, get off the bus a stop early and walk break up sitting time on the job Exercise regularly at least 30 minutes of moderately intense activity on most days Do more activity when you consume more kilo-joules.
Reaching and maintaining a healthy weight is good for your general vitality and well-being and helps prevent many ailments.
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We hope you got benefit from reading it, now let’s go back to hearty vegan split-pea and lentil soup recipe. You can have hearty vegan split-pea and lentil soup using 9 ingredients and 7 steps. Here is how you achieve that.
The ingredients needed to make Hearty Vegan Split-Pea and Lentil Soup:
- Prepare 1 cup dried split peas
- Use 1/2 cup green lentils
- Take 1/2 cup yellow lentils
- Prepare 2/3 cup barley
- Get 3 tbsp olive oil
- Prepare 2 medium onions
- Take 4 clove garlic
- Provide 5 medium carrots
- Provide 1 salt and pepper to taste
Instructions to make Hearty Vegan Split-Pea and Lentil Soup:
- If possible, do this step ahead. If not, start here and disregard the times mentioned in this step: Rinse peas and lentils well and leave in water (together in one bowl) to soak for 30 minutes up to 4 hours. Prepare barley similarly and soak separately for 30 minutes.
- Place large (8L) pressure cooker or 5L pot on med-high heat. When pot is warm, add olive oil. Meanwhile coarsely chop onion and add to pot after olive oil. Saute for 5-8 minutes till clear. While onions cook, peel carrots and slice into 1/4 inch "pennies".
- Chop garlic and add to onion. Saute till fragrant.
- Drain peas and lentils and add to pot. Mix well and let cook together until very fragrant, about 3-5 minutes.
- For pressure cooker: Add carrots to pot. Rinse barley, add to pot and cook together for 1-2 minutes. Add 3L water (or double the height of the peas). In any case do not exceed pot limit. Season, cover and cook at med-high heat for 40 minutes (after achieving pressure). Turn off heat, leave pot closed for another 30 minutes.
- For regular pot: Add carrots to pot and cook for two minutes. Add water till three times the height of the peas, or about 1.5 inches from pot rim. Season, bring to a boil and cook for 3 hours. Rinse barley, add to pot and continue to cook another 35 mins - 1 hour.
- Best enjoyed after resting overnight or at least 2 hours.
Another thank you to our reader, herewith some tips of preparing food safely.
It’s extremely important to prepare food safely to assist stop harmful bacteria from spreading and growing. You can take some actions to help protect yourself and your loved ones from the spread of harmful bacteria. Jump to table of contents Wash your hands
Your hands can quickly spread bacteria around the kitchen and onto food.
Before starting to prepare food After touching raw foods such as poultry, meat and vegetables After visiting the toilet After touching the bin after touching pets
Do not forget to wash your hands thoroughly too, because wet palms disperse bacteria more easily. Maintain worktops clean
Before you start preparing meals, it’s important worktops, kitchen utensils and chopping boards are clean. If they’ve been touched by raw meat, poultry, eggs or vegetables you will need to wash them completely.
You should change dish cloths and tea towels regularly to avoid any bacteria growing on the substance.
Raw foods like meat, fish and veggies may contain harmful bacteria which can spread very easily by touching:
other foods worktops chopping boards Knives
You should keep raw foods from ready-to-eat meals, such as salad, bread and fruit. This is because these types of food will not be cooked before you eat them, so any germs that get onto the food won’t be murdered.
To help stop bacteria from spreading:
Don’t let raw food like fish, poultry or vegetables touch other food Don’t prepare ready-to-eat food with a chopping board or knife which you’ve used to prepare uncooked food, unless they have been washed completely first Clean your hands thoroughly after touching raw meat, fish or veggies and before you touch anything else Cover raw fish or meat and store at the bottom shelf of the fridge where they can’t touch or drip onto other foods Don’t wash raw meat before cooking Wash, peel or cook vegetables unless these are called’ready-to-eat' on the packaging
Examine the label
It is very important to read food labels to be sure everything you’re going to use was stored properly (according to some storage directions ) and none of the meals is past its’use by' date.
Food that goes off fast usually has storage instructions on the tag that state just how long you can keep the food and whether it needs to go in the refrigerator.
This sort of food frequently has special packaging to help keep it fresh for longer. But it will go off quickly once you’ve opened it. That is the reason the storage instructions also tell you how long the food will maintain when the packaging has been opened. For example, you may see’eat in two days of opening' on the tag. Use by dates
You’ll also see’use by' dates on food that goes off fast. You should not use any food after the’use by' date, even when the food looks and smells fine, since it might contain dangerous bacteria. Best before dates
The’best before' dates marked on most foods are more about quality than safety. If this date runs out, it doesn’t mean that the food will probably be detrimental, but its flavour, texture or colour may start to deteriorate.
After this date, that the caliber of the egg will deteriorate if any salmonella germs are present, they can multiply to high levels and may make you ill.
If your plan is on using a egg after its best before date, make sure you only use it in dishes where it will be fully cooked, so that both yolk and white are strong, such as in a cake or as a hard-boiled egg.
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