Hŕstková (literally “handful soup”) is a Slovak classic that brings together different kinds of legumes, root vegetables and aromatic herbs. A slow-cooked, nourishing and hearty soup, ideal for cold days and as an honest lunch.
- Category
- soup
- Portion
- 300 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
- Nature (Ayurveda)
- tridoshic (vata ° · pitta ° · kapha ↓)
TCM: Legumes and root vegetables are neutral, while garlic and smoked paprika gently warm — a hearty, balanced soup for cold days.
Ayurveda: Legumes can cause bloating for vata — whole spices, bay leaf and long cooking make them more digestible; hearty and grounding, kapha does well with a smaller portion.
Ingredients
The hŕstka (handful) – about 500 g dry legumes in total
- Small white beans – 120 g
- Red lentils – 80 g
- Brown lentils – 80 g
- Adzuki beans – 80 g
- Mung beans – 80 g
Vegetables
- Red onion – 150 g
- Garlic – 20 g (about 4 cloves)
- Carrots – 250 g
- Parsley root – 150 g
- Celeriac – 150 g
- Kohlrabi – 150 g
Spices and herbs
- Whole allspice – 3 g (about 6 berries)
- Whole juniper berries – 1.5 g (about 4)
- Bay leaves – 3
- Carrot/parsley root/celeriac seasoning – 5 g
- Ground coriander – 3 g
- Ground smoked paprika – 4 g
- Dried parsley leaves – 5 g
- Dried lovage – 2 g
Other
- Vegetable oil – 40 ml
- Salt – about 20 g (to taste)
- Ground black pepper – 2 g
- Water / vegetable stock – 5 l
Method
Soaking the legumes
- Soak the small white beans, adzuki and mung beans for at least 8 hours or overnight. The red and brown lentils don't need soaking.
Preparing the vegetables
- Finely chop the onion and slice the garlic. Cut the carrots, parsley root, celeriac and kohlrabi into small dice.
Base and cooking
- Heat the oil in a large pot, add the onion and garlic and sauté briefly. Add the root vegetables and stir.
- Add the drained soaked legumes (except the lentils) and pour in the stock or water. Add the whole spices (allspice, juniper, bay leaves) and the dried herbs. Cook for 30 minutes.
Finishing
- Add the red and brown lentils, the ground spices, smoked paprika and coriander, and cook until all the legumes are tender. At the end, season with salt, black pepper and, if you like, herbs.
Serving
Serve hot, sprinkled with fresh parsley leaves and with a slice of homemade bread.
Key ingredients
- Red lentils
- Quickly digestible protein; cooks down to a creamy texture.
- Adzuki beans
- Small beans with protein and fibre; easier to digest.
- Mung beans (split, yellow dhal)
- Easily digestible plant protein and fibre; in Ayurveda a 'clean' legume suited to detox.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
Why it’s good for the body
- The different kinds of legumes provide plenty of plant protein and fiber.
- Root vegetables are a source of vitamins, minerals and antioxidants.
- Low in fat yet very filling.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- For a thicker consistency, blend part of the soup before serving.
- You can add smoked tofu or tempeh for extra protein.