Lentils Benefits
Lentils are part of the legume family. Lentils are seeds of a plant whose botanical name is Lens esculent. They grow in pods That contain either one or two lentil seeds that are round, oval, or heart-shaped disks. Lentils are a good source of protein, calcium, phosphorus, magnesium, vitamin B, and iron. They are high in nutritional value and are available throughout the Year And can be purchased fresh, frozen, or canned and are often put in salads and soups.
Lentils are rich in both the soluble and insoluble dietary fiber which is helpful in preventing digestive disorders and Heart Diseases.
They are also extremely useful in lowering cholesterol and managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.
Lentils Soup
Ingredients
tablespoons olive oil
• 1 cup finely chopped onion
• 1/2 cup finely chopped carrot
• 1/2 cup finely chopped celery
• 2 teaspoons kosher salt
• 1 pound lentils, picked and rinsed
• 1 cup peeled and chopped tomatoes
• 2 quarts of chicken or vegetable broth
• 1/2 teaspoon freshly ground coriander
• 1/2 teaspoon freshly ground toasted cumin
• 1/2 teaspoon freshly ground grains of paradise
Directions
Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery, and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander, cumin, and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover, and cook at a low simmer until the lentils are tender approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serve immediately.
Spicy Lentils Soup
Ingredients
• 2 cups red lentils, picked over and rinsed
• 1 serrano chile pepper, chopped (remove seeds for less heat)
• 1 large tomato, roughly chopped
• 1 1/2-inch piece ginger, peeled and grated
• 3 cloves garlic, finely chopped
• 1/4 teaspoon ground turmeric
• Kosher salt
• 1/4 cup roughly chopped fresh cilantro, plus more for topping
• 1/4 cup Greek yogurt
• Naan or other flatbread, for serving
Directions
Combine the lentils and 7 cups of warm water in a pot, cover, and bring to a boil. Add the chile pepper, tomato, ginger, garlic, turmeric, and 2 teaspoons of salt. Partially cover and simmer over medium-low heat, stirring frequently, until thickened, 18 to 20 minutes. Stir in the cilantro. Thin the soup with water, if desired, and season with salt.
Mix the yogurt with 2 teaspoons of water and a pinch of salt in a small bowl. Ladle the soup into bowls and top with the yogurt and more cilantro. Serve with naan.
Per serving:
– Calories 369
– Fat 3 g (Saturated 1 g)
– Cholesterol 3 mg
– Sodium 21 mg
– Carbohydrate 59 g
– Fiber 15 g
– Protein 27 g
