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Hearty Lentil Soup & the power of Lentils!
Hearty Lentil Soup & the power of Lentils!
, , | January 27 2021

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
    • https://pubmed.ncbi.nlm.nih.gov/24063808/

RECIPE: Hearty Lentil Soup

INGREDIENTS:

  • 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

Optional:

  • crumbled goat cheese
  • bulk it up with any extra non-starchy veggies you like.

METHOD:

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.

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