Lentils

lentil soupI love cooking with lentils.  If you look back in my “recipe” index you will find recipes such as Lentil Loaf and Lentil Shepherd’s Pie.  These two recipes result in very tasty comfort food type vegan meals.  My hubby requests these meals from time to time and that says it all.

Lentils are extremely nutritious, full of excellent fiber, protein and are low in calories and very low in fat.  They are also very low on the glycemic index in case you are interested in that little tidbit.  They are very high in folate which is a very good nutrient for women, even more so for women with Multiple Sclerosis…..and that would be me.  They are a good source of thiamine and contain vitamins  C, K, riboflavin, niacin, and B6 as well as other vitamins.  Lentils are good sources of minerals such as calcium, iron, magnesium, potassium, zinc, copper, manganese and selenium.

Lentils are beneficial to your health in many ways.  They help to reduce cholesterol because of the high fiber.  Lentils help to reduce heart disease because of their folate and magnesium.  Eating high fiber foods such as lentils definitely helps with your digestive health, keeping things moving along smoothly….if you get my drift….and lentils provide good energy with their high protein content.

I’m always trying to bring lentils into our weekly nutrition profile whether it be in a hot comfort food type meal, a salad of lentils or added lentils to a green salad, or a good old bowl of piping hot nutritious soup.

As a vegan, lentils play a very large part in my protein intake.

Here is a simple and nutritious recipe for a lentil soup that you will love.

Veggie Lentil Soup  (all of my ingredients are organic)

2 small onions or one medium onion, peeled and finely chopped

2 carrots, chopped

6 small white potatoes, finely chopped, leave the skin on for added nutrition

1 16 ounce bag of dry brown lentils

1 15 ounce can or tetra pack of diced tomatoes, or even fresh chopped tomatoes would work too.

8 cups of vegetable broth or good spring water

2 cups chopped fresh spinach, or I have substituted with chopped kale

Himalayan salt and cracked black pepper to taste

Put all ingredients in a pot and cook low for approximately 2 hours.  Add the spinach at the end and cook about 5 minutes more.  If you are using kale you will want to put it into the pot about 10 minutes before finished.  Season with salt and pepper to taste.

There are so many variations on this recipe when it comes to veggies.  You could add celery, mushrooms etc.  The possibilities are endless.

Make your family some hearty and very nutritious lentil soup.  Serve it along side a nice green salad or your favorite sandwich.

Enjoy.

 

 

 

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