Easy Lentil Soup Recipe - Blue Zones (2024)

FAQs

Is lentil soup a healthy option? ›

Is lentil soup good for you? If you're wondering if lentil soup is good for you, the answer is yes! Lentils are nutritious, rich in minerals, protein, low in fat, high in fibre (digestive health). They are a terrific vegetarian source of protein with 25% of the calories in lentils attributable to protein.

Choosing Your Lentils

The other good news: Lentils don't need to soak as beans do (though you do need to sort and rinse them before cooking). Different types of lentils cook in different amounts of time. Red lentils are the fastest cooking and they dissolve as they cook and make for a smooth soup.

The mildest, sweetest, and most 'tender' of the lentil varieties, red and yellow lentils are popular for use in soups and stews, especially when you want a soft texture.

Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.

Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

Lentil soup is rich in protein and fiber, which can aid in weight loss by promoting feelings of fullness and stabilizing blood sugar levels, reducing the risk of overeating.

Yes, you can overcook lentils; they will become mushy. Much depends on the type of lentil you're using. Some cook quicker and hold their shape better than others. To avoid overcooking them, always follow the cooking directions in your recipe and use the type of lentils called for in the ingredient list.

Soaking: Unlike beans, lentils are small and cook relatively quick (in general, about 20-30 minutes) so they don't require pre-soaking. However, soaking lentils for a few hours or overnight may improve the digestibility of starches in lentils and an overnight soak can also reduce cooking time by about half.

Urad dal or black lentil is one of the most nutritious pulses known to mankind. Low in fat and calories, Urad dal helps to improve digestion. With it being a rich source of protein and vitamin B3, it makes our bones stronger and is said to boost energy levels, enhance heart health and strengthen our nervous system.

Not adding any aromatics to the pot.

Add aromatics to the water or, even better, use chicken or vegetable stock instead of water. Follow this tip: Add a few cloves of garlic, a bay leaf, a spring of rosemary, half of an onion, or a combination of these aromatics to the cooking water or stock to help flavor the lentils.

Is chickpea or red lentil better? ›

Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.

Those look to be radicles (embryonic stems, the part the root grows from) that have separated from the lentils. If you look closely at the less squished lentils in your soup, you'll probably see some with the radicles still attached.

Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.

A 1/2-cup serving of boiled lentils contains an impressive 7.8 g of fiber. Eating lentils may also help increase the production of butyric acid, a type of short-chain fatty acid found in your colon. This could increase the movement of your digestive tract to promote bowel movements.

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

Carb content of lentils

Due to their high carb content, legumes are generally avoided on a strict keto diet. In fact, 1 cup (180 grams) of cooked lentils provides 36 grams of carbs. Even when you subtract the 14 grams of fiber, it yields 22 grams of net carbs ( 7 ).

Calories And Nutrition Facts For Lentil Soup

One and 1/3 cup of this hearty lentil soup provides 320 calories, 52 grams of carbohydrates, 10 grams of fiber, 18 grams of protein, 5 grams of fat, 0.5 grams of saturated fat, 0 milligrams of cholesterol and 650 milligrams of sodium.

The best part is that black lentils are the most nutrient-dense type of lentil, including high quantities of calcium, potassium, iron, and protein. According to the USDA, a half cup of raw black lentils has 960 mg of potassium, 100 mg of calcium, 8 mg of iron, and 26g of protein.

Split peas have 17 grams of protein, compared to lentils' 19 grams of protein. Both of these foods are high in fiber, which promotes good digestive health and cholesterol control. Peas have 6 grams of fiber, less than the almost 9 grams provided by lentils.