Golden Milk Broth & Coconut Lentil Stew
Here's a two-in-one immune-boosting recipe, harnessing the punch of turmeric and ginger. The first recipe is for Golden Milk Broth, a super quick, light soup you can enjoy any time, especially if you're a little under the weather.
To turn the Golden Milk Broth into a hearty stew, add lentils for protein and fibre, and seasonal bounty like squash, apple and carrots for a budget-friendly family feast, free from dairy, gluten and nuts. Top with popped corn, for a bit of fun.
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GOLDEN MILK BROTH |
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1 can (398 ml) coconut milk |
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75 ml water |
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5 cm peeled ginger root |
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5 cm peeled turmeric root |
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15 ml raw honey |
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3 to 4 medium or 6 to 8 small carrots, diced |
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GOLDEN COCONUT LENTIL STEW |
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825 ml chicken broth |
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3 to 4 medium or 6 to 8 small carrots, peeled, diced |
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1/2 medium butternut squash, peeled, seeded, cut in cubes |
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2 shallots, peeled, diced |
| 1 ½ apples, peeled, chopped |
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200 g dry lentils, rinsed |
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Golden Milk Broth (see recipe above) |
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freshly ground black pepper, to taste |
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popped corn, about 25 g dry weight |
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25 ml olive oil |
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mineral salt, to taste |
Method
SERVINGS: 4 - 6
GOLDEN MILK BROTH
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Add all ingredients to a blender or food processor & blend until smooth.
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Heat for about ten minutes (don't boil) and serve immediately.
- If you're going to use the Milk Broth to make the Stew, no need to heat it up as in step 2. You'll just add it cold as instructed below.
GOLDEN COCONUT LENTIL STEW
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In a pot add broth, carrots, squash, shallots and apples. Cook until vegetables/fruit are soft.
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Add ½ the cooked stew mixture to a blender and purée, (or all of it if you want a smooth creamy texture with no veggie chunks). Add back to the pot and add lentils. Cook for about another 30 minutes until lentils are almost soft.
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While lentils are cooking, heat up a pan with olive oil to smoking point. Add corn and pop. Remove to a bowl and add olive oil and salt, mix well together. Set aside as the garnish. You can always air-pop the corn instead if you prefer.
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When lentils are almost soft, add the Golden Milk Broth to the lentil stew mixture and gently heat for a further ten minutes, to fuse the flavours and finish off cooking the lentils. DO NOT BOIL, this greatly reduces the precious nutrients in the turmeric.
- Ladle stew into individual bowls, add popped corn to garnish. Serve immediately
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TURMERIC Nature's wonder spice, Turmeric is traditionally used to flavour Asian curries. According to ancient Ayurveda, it's like a medicine chest in a root, hailed for it's anti-inflammatory, anti-viral, anti-oxidant and anti-bacterial properties. |
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Recipe created for the Italian Centre Shop by Loretta Friedrich, C.H.N.C., N.N.C.P. |
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