Author Archives: Orit Esther Riter

Nourishing Chicken Legume Soup

3 Chicken legs with thighs

4 quarts/liters water

2 onions, coarsely chopped

3 large carrots, coarsely chopped to cubes

2 large zucchini, coarsely chopped

1 bunch dill, chopped

4 large stalks of celery with leaves, chopped

5 cloves crushed garlic

1 cup dried peas

1 ½ cups red lentils

¾ cups pearl barley

1 tbsp. turmeric

1 tbsp. Hawaiij  (Middle Eastern spice –  If not available can substitute for mixture of cumin and more turmeric).

2 tbsp. pickled lemon (Pereg makes this)

Salt and pepper to taste

2 tbsp. of freshly squeezed lemon juice

Preparation:

Soak peas, barley and lentils overnight or in hot water for one hour.  Rinse and few times.

Boil chicken in water. When water begins to bubble clean the white foam off the surface of water.  Add more water if needed to replace the foamy water.

Add rest of ingredients and bring to a boil.  Cooking time will vary but will be in the range of 2-4 hours until legumes are tender.  Add lemon juice at the end.

The pickled lemon and lemon juice enhance the flavor of the soup and brings out all of the flavors. 

Can serve with bulghur or brown rice. 

Physical and Spiritual benefits to Chicken soup and legumes:

Chicken soup might help relieve cold and flu symptoms in two ways. First, it acts as an anti-inflammatory by inhibiting the movement of neutrophils — immune system cells that participate in the body’s inflammatory response. Second, it temporarily speeds up the movement of mucus, possibly helping relieve congestion and limiting the amount of time viruses are in contact with the nose lining.

Doctors and scientists aren’t really sure. Some think that the hot chicken soup can improve the function of cilia, which are the tiny projections on your lungs that help protect you from foreign bacteria. The soup can also help strengthen the movement of your white blood cells, which fight disease. The broth also gives your body much-needed hydration.

Personally, I think it works because homemade chicken noodle soup is made with love. Delivering that homemade soup is a sure sign that you care about someone, and I think this perks them up more than anything you could buy over the counter.

Among plant-based foods, lentils boast the highest amount of protein after couscous, barley, and beans. They have been and remain a critical part of the diet in many parts of the world, especially on the Indian subcontinent. Mixing lentils with grains, such as rice, creates a complete protein dish.

In addition to the high protein content, lentils are high in dietary fiber, folate, manganese, phosphorous and thiamin. Lentils one of the best vegetable sources of iron.  Barley and lentils are sources of incomplete protein because by themselves they do not provide all of the essential amino acids you need. When you combine them they are called complementary proteins because together they provide all of the essential amino acids.

Certain food items contribute to mental energy and affects the body’s chemistry. For example, Prozac, the “feel good” drug of choice in America, pools and increases the level of serotonin in the brain. Whole grains have a similar impact of increasing the level of serotonin, resulting in a feeling of well-being and being better able to handle stress.

How does food affect our spirit? Our body’s desire for food has its roots in our soul’s need for spiritual substance. Our attitudes and beliefs about ourselves and what we eat determine the choices we make in what we eat. 

As we grow spiritually, we often see our body as a temple in which our spirit dwells, and we realize our connection with all living things. We want to be healthier in our thoughts and actions. Therefore we should strive to make every effort to eat more mindfully on how it affects our body, mind and soul.  

Enjoy this great smelling and warmly nourishing soup!  Send me your comments!