Superfood of the Week [+ a recipe!]: Lentils
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Aren’t these just the prettiest legumes you’ve ever seen? This week’s superfood is for my friend Annie [MarryYouMe], who mentioned last week how much she had really gotten into eating lentils! Well I responded with “Well they are so good for you!” However, I wasn’t sure exactly how good they were until I did a little bit of research on my own. These are the classic example of how good things can come in tiny packages, because these itty bitty beans pack some serious health benefits!
Full of Fiber…
Lentils are full of fiber, so instead of tomato soup for lunch, switch to a lentil based one to keep you on track & full!
According to WH Foods, most legumes in general are full of dietary fiber, but lentils lead the pack with containing the most. Lentils are full of soluble fiber which work to alleviate constipation and prevent diseases like irritable bowel syndrome and diverticulosis. If you really want to keep your fiber level high, opt for green lentils instead of red or pink ones. Green lentils contain 31% fiber while red or pink lentils contain only 11%. Along with keeping your digestive system in check, soluble fiber also stabilizes our blood sugar, which is why it’s very highly recommended to people with diabetes. The fiber also perks up our energy levels and works to reduce cholesterol levels, which also prevents heart disease!
And More Vitamins & Minerals Too!
The pigment in Beluga black lentils acts as a serious antioxidant & prevents some very serious illnesses!
Not only are lentils full of ‘the good stuff’ [fiber] they are also full of many other vitamins and minerals imperative to fighting off disease and helping us stay healthy! Lentils contain more than twice as much iron as any other legumes! According to Health Magazine, lentils also are higher in most B vitamins and folate, which make it a key food to eat when you are expecting! As mentioned in the photo caption above, black lentils [b/c of the antioxidant capability of the pigment in the skin] protect against heart disease, cancer and the aging process! So trade your anti-wrinkle cream for a bowl of lentil soup!
A Recipe to Enjoy!
If you are like me, it’s hard to digest uncooked, dry beans. [I’d rather gag, thank you]. To avoid this, try cooking lentils in a soup, which is one of the easiest and most popular ways to incorporate this bean into your diet and is also a perfect addition to your fall soup lineup! And the spice in this soup adds an extra kick! Recipe is courtesy of Nami-Nami.
Red Lentil Spicy Soup
Ingredients
- 3 Tbsp olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, finely chopped
- 2 tsp cumin seeds, slightly crushed
- 1.5-2 tsp coriander seeds, slighly crushed
- 1 tsp red chilli flakes
- 1 cup chopped tomatoes or passata
- 1 cup red lentils, rinsed
- 2 medium carrots, coarsely grated
- 2 litres chicken stock
- salt
- freshly ground black pepper
- fresh coriander/cilantro leaves, finely chopped [as garmish]
- plain yogurt/sour cream [as garnish]
Preperation
- Heat the oil in a large saucepan, add onion and fry gently for 7-8 minutes, until onion softens.
- Add the garlic, crushed cumin and coriander seeds (I use my pestle & mortar), chilli flakes. Give it a stir and fry for another minute.
- Add the tomatoes, red lentils, grated carrot and hot chicken stock. Bring to the boil, reduce the heat and simmer, half-covered, for 30-45 minutes, until lentils begin to break up.
- Season with lemon juice, salt and pepper. Dilute with hot water, if necessary.
- Serve with a dollop of coriander cream (mix coriander and cream yogurt together).
Nutritional Information [per cup]: 270 calories, 10 grams of fat and 10 grams of protein
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