“Your wife makes the best lentil soup”, this is the comment I receive from colleagues regarding my wife’s lentil soup. My wife makes me lentil soup for lunch every week. Coming from Greek backgrounds, it’s not surprising that lentils (Fakes in Greek) have always been staple in our diet. Lentils are a legume and grow in pods which contain one or two seeds. Did you know that they were grown and consumed for at least the past 7,000 years ago? The ancient civilizations must have known of their potential benefits. We even have our kids, who are under 10 years old eating them. They are not only delicious and low in calorie, but are low-cost and have dietary and health benefits.
One cup of cooked lentils provides 18 g of protein. They do not contain high saturated fat like steak and hamburgers which can compromise your health. Of all legumes and nuts, lentils contain the third highest levels of protein. 26% of lentil’s calories are attributed to protein.
They are a great source of fiber and contain soluble and insoluble fiber, which is good for your digestive heath. One cup of cooked lentils contains 15 g of fiber.
They contain Iron to help promote the formation of red blood cells and calcium to support the health of your bones and teeth. One cup of cooked lentils provides 6 mg of iron and 30 mg of calcium. In addition, there is trace amounts of zinc, selenium, and copper.
Vitamins: They also contain folate or folic acid, for healthy DNA and to prevent child-birth defects. One cup provides 358 mcg of folate. Magnesium is also present as well as vitamins C and K.
They come in a variety of types with colors such as green, brown, black, yellow, red, and orange. We have tried several varieties, which are all flavorful and nutritious, but we always seem to go back to the brown organic lentils. I think it’s because that’s what we grew up eating. They should be incorporated in everyone's diet.
- Lentils do not need to be pre-soaked
- Before washing, you should spread them over a white or light colored plate to check and remove small stones or debris
- Place the lentils in a strainer and rinse them thouroghly under cool running water
- 1 cup lentil (organic if possible)
- 4 tablespoons olive oil
- 4 cups filtered water
- ½ cup finely chopped carrot
- ½ cup finely chopped celery
- 1 cup finely chopped onion
- 1 cup chopped tomatoes
- 2 garlic cloves chopped
- Salt and pepper to taste
Place olive oil into 6 quart pot. Sauté onion and garlic under medium heat. Once onion is translucent, add water, carrot, celery, tomato, and lentil and bring to a boil. Reduce heat to low and simmer until lentils are tender, approximately 30 to 40 minutes. Add salt and pepper to taste.
My wife spices it up using Marie Sharp’s hot sauce. In addition to OrgraN gluten free crispibread and of course a mozzarella sticks.
This is an actual picture of my wife’s soup:
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