This is a favourite comfort food soup! It’s a classic lentil soup: It’s warm, hearty and filling which has the bonus of being super quick and easy to make especially if using a pressure cooker or microwave … and it’s even better the second day!!
Lentils are edible seeds from the legume family. There are a few common lentil types:
- Brown: These are the most widely eaten type. They have an earthy flavour, hold their shape well during cooking and are great in stews.
- Puy: These come from the French region Le Puy. They’re similar in colour but about one-third of the size of green lentils and have a peppery taste.
- Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
- Yellow and Red: These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavour.
- Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Lentils are very inexpensive, and they’re packed with B vitamins, magnesium, zinc and potassium.As Lentils are made up of over 25% protein, it makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.
There are so many quality studies showing incredible evidence of the nutritional power of lentils.
Some important benefits are;
- High in fibre·
- High in Protein; they are more than 25%· Lower Cholesterol; One 8-week study in 48 overweight or obese people with type 2 diabetes found that eating a one-third cup (60 grams) of lentils each day increased levels of “good” HDL cholesterol and significantly reduced levels of “bad” LDL cholesterol and triglycerides. https://pubmed.ncbi.nlm.nih.gov/26634200/.
- Regulate blood sugar. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
- Helps lower blood pressure and improve cardiovascular health. https://www.researchgate.net/publication/228779966_Effects_of_cooked_lentils_on_glycemic_control_and_blood_lipids_of_patients_with_type_2_diabetes
RECIPE: Hearty Lentil Soup
- 2 tbsp avocado or olive oil
- 2 onions, diced1 carrot, chopped
- ½ tsp dried thyme
- ½ tsp dried marjoram
- 3 cups of vegetable or chicken stock1 cup lentils (rinsed and drained)
- 1 pinch salt
- ¼ cup fresh parsley
- 1 x 400-410gms can tomatoes
- crumbled goat cheese
- bulk it up with any extra non-starchy veggies you like.
Heat the oil in a large soup pot and sauté the onions and carrot for 3 to 5 minutes, until they are softened. Add dried herbs and sauté 1 minute.Add stock, lentils, salt, parsley, and tomatoes and cook, covered, until lentils are tender, about 45 minutes.
When it’s done, place in bowls and serve.
Optional: when serving, put 2 tablespoons of goat each in each bowl before adding the soup for a creamier version.