Learning Objective
You will learn how to make a soup with kohlrabi and lentils.
![Kohlrabi and Lentil Soup served with sourdough](https://thesourdoughschool.com/wp-content/uploads/2020/02/Studio-Session-2-497-1-scaled-1.jpg)
We recommend making this Kohlrabi & Lentil soup, and the topping for the soup, a day in advance, to allow both the ‘live’ vinegar added to the soup and the ‘live’ vinegar in the topping relish to ferment the ingredients.
If you aren’t familiar with kohlrabi it is thought to have originated in Germany because its name is made up of two German words: “kohl” which means cabbage and “rube” which means turnip – literally translating to “cabbage turnip”. Kohlrabi is actually a member of the cabbage family and yet it does resemble a turnip – it has a large edible bulb, so the name suits.
By the early 1600’s kohlrabi was being grown extensively in Germany, and then the UK, Spain and Italy followed. It grows well in our UK climate but it is little known, and yet fortunately increasingly available here now. It can be eaten raw but is most commonly cooked and used in soup and other dishes. When eaten raw as a young vegetable is has a crisp and juicy texture similar to an apple. When cooked it has been compared to a turnip or even a combination of cucumber and broccoli.
Kohlrabi is available in two variations white and purple. Its leaves can also be cooked and eaten or used as a garnish. And importantly it is a good source of vitamin C and potassium.
If you can’t get hold of kohlrabi at this time you can use turnips or squash instead.
“This soup is the perfect way to nourish your gut microbiome, as it’s packed full of different fibres. The allium family vegetables – garlic and onions – provide prebiotic fibres – inulin and fructo-oligosaccharides, FOS – and the other vegetables, peas and lentils contain soluble fibres, which all support growth of beneficial gut bacteria and their production of short chain fatty acids (SCFAs). The fermented onion topping adds to this mix by providing fibre for the gut bacteria, as well live enzymes and nutrients in the live vinegar support optimal digestion, blood sugar balance and cholesterol levels.” Dr Elisabeth Philipps PhD
All of the fresh ingredients in this soup have been provided by Riverford Organic Farmers
Kohlrabi & Lentil Soup
Diversity score: 16
Ingredients:
4 tablespoons olive oil
3 onions, chopped
3 cloves garlic, crushed
6 carrots (about 340g) peeled and chopped
3 kohlrabi (about 400g) chopped
500g frozen peas
400g lentils (tinned)
water to cover (add vegetable stock cubes or powder if you prefer)
salt & pepper to taste
After cooking:
3 tablespoons ‘live’ vinegar – any ‘live’ apple cider vinegar will do
Topping:
1 red onion sliced
handful chopped parsley
2 teaspoons of capers
50g parmesan shavings
1 teaspoon honey
‘Live’ vinegar – enough to cover
Equipment:
Sharp knife
Chopping board
Spatula or wooden spoon
Large saucepan with lid
Small mixing bowl
Spoon
Clean tea towel or shower cap
Method:
Fry the onion in the olive oil until soft. Add all the remaining soup ingredients. Add enough water to just cover the ingredients. Simmer for about 20 minutes. Season with salt and pepper to taste. Allow to cool. Add the live vinegar. Leave overnight.
Place all the topping ingredients, apart from the vinegar, in a small bowl and mix. Add enough live vinegar to just cover the ingredients. Cover with a clean tea towel or a shower cap and leave overnight on the side in your kitchen.
The next day reheat your soup until piping hot and serve with the red onion relish sprinkled on top, and sourdough.
This recipe was developed alongside our Diversity Loaf – using Blend No. 13 and our Kohlrabi Pickle
We always recommend eating your sourdough alongside symbiotic recipes for example a soup and a pickle for optimum diversity. The more diverse your diet the more ‘food’ you are able to provide to the good bacteria in your gut, the more ‘food’ they have the more they replicate, the more good bacteria we have in our gut the healthier we are, the stronger our immune system and the better our mental health.
Learning Outcome
You will be able to make a diverse soup and understand why this is important for gut health.