Lentil soup is a versatile and comforting dish. It is an old favourite for centuries across different cultures and cuisines. Lentils are the main ingredient in the soup. Lentils are legumes that contain essential nutrients and health benefits. They are a rich source of plant-based protein, fiber, and complex carbohydrates. It makes them an excellent food choice for vegetarians and vegans. It also helps to improve your health. In addition, Lentil soup good for you and is easy to prepare and you can also customize it according to your taste preferences. You can make a spicy and savoury soup or a mild and creamy one. There are countless variations of lentil soup.
You can add different vegetables, herbs, and spices to the soup. It enhances the flavour and nutritional value. Lentil soup includes vegetables for example, carrots, onions, celery, and tomatoes. while popular spices include cumin, coriander, turmeric, and paprika.
In this article, we will explore the benefits of lentil soup. We will find out why it Lentil soup good for you for your health and well-being.
What Is Lentil Soup?
Lentil soup is a soup made from lentils, a type of legume that is high in protein, fiber, and essential nutrients. Lentils simmered with various vegetables, spices, and broth. All this creates hearty and nutritious soup. It is an old favourite across many cultures around the world.
In addition, there are many ways to make it with different types of lentils, vegetables, and spices. You can all together create different flavours and textures. Lentil soup is good for you and it includes onions, carrots, celery, garlic, tomatoes, cumin, coriander, and bay leaves. You can serve Lentil soup either hot or cold, and it is often accompanied by bread or crackers. It is a popular and healthy choice for vegetarians. And also who are looking to incorporate more plant-based foods into their diet.
Top 10 Benefits of Lentils
Lentils are a nutrient-dense food that offers various health benefits. Still wondering if Lentil soup good for you? Here are the top 10 benefits of lentils:
- Rich in Nutrients: Lentils are rich in protein, dietary fiber, iron, folate, potassium. It is also rich in essential vitamins and minerals. They are a good source of plant-based protein, making them an excellent food choice for vegetarians and vegans.
- Heart Health: Lentils are a good source of soluble fiber. It can help to lower cholesterol levels and reduce the risk of heart disease. Lentils are also low in fat and sodium, making them heart-healthy food.
- Digestive Health: Lentils are high in fiber, which promotes good health. It also helps to prevent constipation. Fiber also feeds beneficial gut bacteria, promoting a healthy gut microbiome.
- Blood Sugar Control: Lentils have a low glycemic index, meaning you need to digest them very slowly. It does not cause a rapid spike in blood sugar levels. This makes them a good food choice for people with diabetes. Also for those looking to maintain stable blood sugar levels.
- Weight Management: Lentils are rich in nutrients that can promote satiety. It can reduce appetite, leading to a reduction in calorie intake. They are also low in fat and calories, making them a good food choice for weight management.
- Energy boost: Lentils are a good source of carbohydrates, which provide sustained energy throughout the day. They are a great food choice for athletes and active individuals.
- Bone health: Lentils are high in calcium and magnesium. These elements help to make bones stronger and prevent osteoporosis.
- Versatility: Lentils are a versatile ingredient. It is usable in a variety of dishes from soups and stews to salads and curries. They are easy to cook and you can incorporate it into many different types of cuisines.
- Lowers the risk of cancer: Lentils contain phytochemicals that have antioxidant and anti-inflammatory properties. It helps to protect the body against cancer. If you consume lentils daily it will protect you from various types of cancer such as colon cancer.
- Environmental friendly: Lentils have less environmental impact than animal-based proteins. They need less water and fertilizer to grow. Their cultivation produces less greenhouse gas emissions. Including lentils in your diet can help reduce your carbon footprint. Lentils also contribute to a more sustainable food system.
10 Reasons to Eat More Lentils
Lentils are a versatile and nutritious food. It has the potential to get incorporated into a variety of dishes. Here are other reasons to eat more lentils:
- Environmental friendly: Firstly, lentil soup is good for you because it’s an environmentally friendly food source, as they need less water. It also needs less fertilizer to grow compared to other crops.
- May reduce the risk of cancer: Secondly, lentils contain antioxidants and phytochemicals that may help reduce the risk of cancer. Antioxidants help to prevent oxidative damage to cells. Phytochemicals are plant-based compounds that have anticancer properties.
- Supports bone health: Thirdly, lentils are a good source of calcium, magnesium, and phosphorus. These elements are important for bone health. Calcium is essential for strong bones, and lentils provide around 38 mg of calcium per cup. Magnesium and phosphorus are also important for bone health. Lentils provide around 71 mg of magnesium and 365 mg of phosphorus per cup.
- Aids in weight loss: Next, the high fiber and protein content of lentils can help you feel fuller for longer. This is why it makes them a great food for weight loss.
- Lowers cholesterol levels: The soluble fiber in lentils can help lower LDL (bad) cholesterol levels. As a result, it reduces the risk of heart disease.
- Reduces inflammation: Lentils help to overcome chronic diseases as it contain anti-inflammatory compounds. These compounds may help to reduce inflammation in the body.
- Improves immune function: Lentil soup is good for you as it is rich in zinc, which is important for immune function and wound healing.
- Provides sustained energy: The carbohydrates in lentils are cut down too slowly by the body. As a result, it provides sustained energy throughout the day.
- Versatile and Delicious: There are many ways to cook lentils, from soups and stews to salads and dips. Lentils are a good choice for vegetarian and vegan dishes, they have plant-based protein. Plant-based protein is a good substitute for meat used in many recipes. Lentils are a tasty and nutritious addition to any diet.
- Low in Fat: Lentils are low in fat, which makes them a great food choice for maintaining a healthy weight. It also helps to reduce the intake of saturated and trans fats.
6 Types of Lentils
There are many different types of lentils, each with its unique flavour, texture, and colour. Here are some of the most common types of lentils:
- Brown Lentils: Brown lentils are the most common type of lentil. They have a mild, earthy flavour and hold their shape well when cooked. They are generally used in soups, stews, and salads.
- Green Lentils: Green lentils are the same as brown lentils. But green lentils have a little bit of peppery flavour and a firmer texture. They are generally used in salads, side dishes, and vegetarian dishes.
- Red Lentils: Moreover, Red lentils are smaller and sweeter than brown or green lentils. They cook too fast and tend to break down when cooked, making them ideal for soups, stews, and curries.
- Yellow Lentils: Yellow lentils are the same as red lentils. But yellow lentils have a milder flavour and hold their shape better when cooked. They are generally used in Indian dishes such as dal.
- French Lentils: French lentils are small and dark green with a nutty flavour and a firm texture. They hold their shape well when cooked. It makes them ideal for salads, side dishes, and vegetarian dishes.
- Black Lentils: Black lentils are small and shiny with a little sweet flavour and a firm texture. They hold their shape well when cooked. They are common in salads, side dishes, and vegetarian dishes.
Ingredients required to make Lentil Soup
- 1 tablespoon olive oil: The olive oil serves as the cooking fat, providing a rich and smooth base for the soup. It adds a subtle fruity flavour to enhance the overall taste.
- 2 cloves garlic, minced: Two cloves of garlic are minced and added to the soup. Garlic brings a pungent and aromatic element, enhancing the savoury profile of the dish.
- 1 small red onion, diced (about 1 cup): A small red onion is finely diced and added to the soup. The sweetness of the red onion complements the earthy flavours of the lentils and vegetables.
- 1 cup carrot, finely diced: Carrots are finely diced and contribute a hint of sweetness and vibrant colour to the soup. They also provide a good source of vitamins and fiber.
- ½ cup celery, finely diced: Celery adds a refreshing and slightly tangy taste to the soup. It provides a nice crunch and imparts a delicate aroma to the overall flavour.
- 3 Roma tomatoes, diced small (about 2 cups): Roma tomatoes are diced small and add a rich tomato flavour to the soup. They contribute acidity and help create a flavourful base.
- 1 cup lentils, dry: Lentils are a key ingredient in lentil soup, providing protein, fiber, and a hearty texture. They absorb the flavours of the soup while maintaining their shape.
- 6 cups vegetable broth: Vegetable broth serves as the liquid base for the soup. It infuses the lentils and vegetables with additional flavours and provides a savory and nourishing element.
- 1 bay leaf: The bay leaf adds a subtle, aromatic flavour to the soup. It is typically removed before serving.
- 1 teaspoon Mexican oregano: Mexican oregano is added for its distinct flavour, which is slightly citrusy and earthy. It complements the other spices and ingredients in the soup.
- ½ teaspoon cumin: Cumin is a warm and earthy spice that adds depth and complexity to the soup’s flavour profile. It pairs well with the lentils and other seasonings.
- ¼ teaspoon coriander powder: Coriander powder adds a mild, citrusy flavour to the soup. It enhances the overall taste and aroma, enhancing the combination of spices.
- 1 teaspoon salt: Salt is added to enhance the flavours of the soup and bring out the natural taste of the ingredients. Adjust the amount to taste.
- ½ teaspoon black pepper: Black pepper adds a hint of spiciness and depth to the soup. It complements the other seasonings and ingredients.
- ¼ cup cilantro, chopped: Chopped cilantro is used as a garnish for the lentil soup. It adds freshness and a pop of colour to the dish.
- Lime wedges, for garnish and squeezing (optional): Lime wedges can serve alongside the soup for garnish and for squeezing fresh lime juice over the soup, adding tanginess and brightness.
- Chillies, sliced (optional): Sliced chillies can help as a topping for those who enjoy a spicy kick. They add heat and flavour to the soup.
- Avocado, diced (optional): Diced avocado adds a creamy and luxurious topping. It adds richness and a creamy texture to the soup.
Mexican Vegan Lentil Soup Recipe
Our favourite Mexican Vegan Lentil Soup is made with lots of fresh vegetables, lentils and a simple broth. It’s a wholesome one-pot meal that is perfect for days when you’re in a rush but want to eat something comforting.
Servings: 4 Calories: 258 kcal Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Course: Soup, Main Course Cuisine: Latin, Mexican
In a large pot, heat up one tablespoon of olive oil over medium heat. Add the chopped celery, onion, and carrot to the pot and sauté for 5-8 minutes, or until transparent.
Next, add the chopped tomatoes to the cooked vegetable mixture. Cook the tomatoes for 3-4 minutes, or until they start to soften. 30 seconds later, add the garlic and stir until fragrant.
Add the rinsed lentils, bay leaf, and vegetable stock to the pot. Bring the soup to a boil. Then cover with a lid and reduce the heat to a simmer (low heat) for 20-25 minutes or until lentils are nice and tender.
In addition, add the cumin, coriander and oregano, cumin along with a little more salt and pepper. Make sure to taste once the lentils have cooked through. For another five minutes or so, simmer the soup on low, uncovered, to allow the flavours to blend.
Lastly, top the soup with lime wedges. Garnish it with diced avocado, tomatoes, green onions, or fresh cilantro.
Lentil Soup: Nutritional Information
Calories: 258 kcal
Carbohydrates: 42 g
Protein: 14 g
Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 3 g
Sodium: 2031 mg
Potassium: 771 mg
Fiber: 17 g
Sugar: 8 g
Vitamin A: 6642 IU
Vitamin C: 14 mg
Calcium: 70 mg
Iron: 4 mg
Tips To Make The Best Lentil Soup
Lentil soup is a delicious and nutritious dish and there are a variety of ways to make it. Here are some tips to help you make the best lentil soup:
- Choose the right type of lentils: Different types of lentils have different flavours, textures, and cooking times. Brown and green lentils hold their shape well and are good for soups. Red lentils tend to break down and are better for purees and curries. French lentils are nutty and firm and work well in salads and side dishes.
- Soak the lentils: Soak the lentils for a few hours before cooking. It can help to reduce their cooking time and make them easier to digest. Rinse the lentils well and then soak them in water for 2-4 hours before cooking.
- Use flavourful vegetables and spices: Lentil soup is often made with onions, carrots, celery, garlic, and tomatoes. Adding spices, for example, cumin, coriander, and bay leaves can add depth and flavour to the soup. Use fresh herbs such as parsley or cilantro to add freshness and brightness to the finished dish.
- Use a good quality broth: The broth you use can make a big difference in the flavour of the soup. Homemade broth or a high-quality store-bought broth can add depth and richness to the soup. If using store-bought broth, choose low-sodium varieties. It controls the salt level in the soup.
- Cook the lentils in a proper way: Lentil soup is good for you but while cooking lentils, make sure that they are not mushy but rather tender. Brown and green lentils can take up to 45 minutes to cook, while red lentils cook much faster. Add salt towards the end of the cooking time to prevent the lentils from becoming tough.
- Add acidic items at the end: Add a splash of lemon juice or vinegar at the end of cooking. It can enhance the flavours of the soup and balance the richness of the lentils.
Storing & Freezing
It is easy to store lentil soup and frozen for later use. Here are some tips on how to store and freeze lentil soup:
Storing:
- Allow the soup to cool to room temperature before storing.
- Transfer the soup to an airtight container or a resealable plastic bag.
- Label the container or bag with the date and contents.
- Finally, store the soup in the refrigerator for up to 4 days.
Freezing:
- Allow the soup to cool to room temperature before freezing.
- Then, transfer the soup to an airtight container or a freezer-safe resealable plastic bag.
- Label the container or bag with the date and contents.
- Lastly, freeze the soup for up to 3 months.
When reheating the soup, thaw it overnight in the refrigerator if frozen. Reheat the soup on the stovetop over low heat, stirring until heated through. Add a splash of water or broth if the soup is too thick. Avoid reheating the soup in the microwave as it can cause the lentils to become tough.
By following these storage and freezing tips, you can enjoy lentil soup even on the busiest of days.
FAQs
Is It Healthy To Eat Lentil Soup?
Lentil soup is good for you and it is no doubt a healthy food choice. Lentils are a nutrient-dense food and a good source of dietary fiber. It contains plant-based protein, vitamins, and minerals. The high fiber content in lentils can help to regulate digestion. Lentils help to lower cholesterol levels and reduce the risk of heart disease.
In addition, lentil soup is low in fat, making it a good option for those looking to reduce their fat intake. The protein in lentils can help to build and repair tissues. It supports the immune system and maintains healthy skin, hair, and nails. Lastly, lentil soup is a great choice for a healthy and satisfying meal.
Is Lentil Soup Good For Your Stomach?
Yes, lentil soup is good for you and your stomach. Lentils are a great source of dietary fiber, which can help to regulate digestion. It also promotes regular bowel movements. The fiber in lentils can also help to feed the beneficial bacteria in your gut. It can support a healthy digestive system.
Additionally, lentils are low in fat and easy to digest. It makes lentils a good option for those with sensitive stomachs. Lentil soup is also a warming and comforting food that can help to soothe an upset stomach. It relieves the symptoms of digestive discomfort.
Is Lentil Good For Weight Loss?
Yes, lentils is a good food choice for weight loss. Lentils are low in calories but high in fiber and protein. It will help to keep you feeling full and satisfied for longer periods of time. This can reduce whole-calorie intake and promote weight loss.
The high fiber content in lentils can also help to regulate digestion. It promotes regular bowel movements and reduces the risk of overeating.
Is Lentil A Superfood?
Lentils are good for you and are a superfood due to their high nutrient content. It has various health benefits. Lentils are a good source of plant-based protein, fiber, vitamins, and minerals. These are also low in fat and calories.
Lentils have high fiber content. It can help lower cholesterol, reduce the risk of heart disease and regulate digestion. Lentils are also rich in folate, iron, and magnesium. These elements are important for energy production, healthy blood cells, and strong bones.
Is Lentil Soup Protein Or Carb?
Lentil soup is a source of both protein and carbohydrates. Lentils are a good source of plant-based protein. It provides about 18 grams of protein per cup of cooked lentils. Lentil soup contains other ingredients such as vegetables, herbs, and spices. These can contribute carbohydrates to the soup.
Lentils are also a good source of carbohydrates. Lentils need time to digest and provide sustained energy. The fiber in lentils can also help to slow down the absorption of carbohydrates. It can help regulate blood sugar levels and prevent spikes in insulin.
What Are The Disadvantages Of Lentil?
While lentils have various health benefits, there are some potential disadvantages to consider. One of the main drawbacks of lentils is that they can cause digestive discomfort in some people. The high fiber content in lentils can lead to gas, bloating, and stomach cramps if they do not cook in a proper way. To avoid this, it’s important to increase your intake of lentils over time. And to make sure to soak and cook them before consuming them.
In Conclusion
We hope we answered the question: “Is Lentil Soup Good For You?” Lentil soup is a delicious and nutritious dish. It is easy to prepare and perfect for any occasion. It’s a versatile soup that you can customize according to your taste preferences. And dietary needs, and contains protein, fiber, vitamins, and minerals. These are essential for good health.
Therefore, by following tips for making the best lentil soup, you can cook the lentils in a proper way. Choose the right herbs and spices. And incorporate other nutrient-rich ingredients such as vegetables and lean protein in a proper way. You can create a flavourful and healthy soup that will nourish your body and taste buds.
If you’re looking for a comforting and filling meal on a cold day lentil soup is a good choice. Lentil soup is a great choice for a post-workout snack or a healthy and satisfying lunch.
So, go ahead and give this simple yet delicious recipe a try. And discover the many benefits of lentil soup for yourself.
Have you tried this recipe? Let us know about your experience!
Mexican Vegan Lentil Soup Recipe
Ingredients
- 1 tbsp olive oil
- 2 cloves garlic minced
- 1 small red onion diced (about 1 cup)
- 1 cup carrot finely diced
- ½ cup celery finely diced
- 3 Roma tomatoes finely diced (about 2 cups)
- 1 cup lentils dry
- 6 cups vegetable broth
- 1 bay leaf
- 1 tsp Mexican oregano
- ½ tsp cumin
- ¼ tsp coriander powder
- 1 tsp salt
- ½ tsp black pepper
Toppings and Garnish:
- ¼ cup cilantro chopped
- Lime wedges
- Chillies sliced
- Avocado diced
Instructions
- In a large pot, heat up one tablespoon of olive oil over medium heat. Add the chopped celery, onion, and carrot to the pot and sauté for 5-8 minutes, or until transparent.
- Next, add the chopped tomatoes to the cooked vegetable mixture. Cook the tomatoes for 3-4 minutes, or until they start to soften. 30 seconds later, add the garlic and stir until fragrant.
- Add the rinsed lentils, bay leaf, and vegetable stock to the pot. Bring the soup to a boil. Then cover with a lid and reduce the heat to a simmer (low heat) for 20-25 minutes or until lentils are nice and tender.
- In addition, add the cumin, coriander and oregano, cumin along with a little more salt and pepper. Make sure to taste once the lentils have cooked through. For another five minutes or so, simmer the soup on low, uncovered, to allow the flavours to blend.
- Lastly, top the soup with lime wedges. Garnish it with diced avocado, tomatoes, green onions, or fresh cilantro.
Notes
- Choose the right type of lentils: Different types of lentils have different flavours, textures, and cooking times. Brown and green lentils hold their shape well and are good for soups. Red lentils tend to break down and are better for purees and curries. French lentils are nutty and firm and work well in salads and side dishes.
- Soak the lentils: Soak the lentils for a few hours before cooking. It can help to reduce their cooking time and make them easier to digest. Rinse the lentils well and then soak them in water for 2-4 hours before cooking.
- Use flavourful vegetables and spices: Lentil soup is often made with onions, carrots, celery, garlic, and tomatoes. Adding spices, for example, cumin, coriander, and bay leaves can add depth and flavour to the soup. Use fresh herbs such as parsley or cilantro to add freshness and brightness to the finished dish.
- Use a good quality broth: The broth you use can make a big difference in the flavour of the soup. Homemade broth or a high-quality store-bought broth can add depth and richness to the soup. If using store-bought broth, choose low-sodium varieties. It controls the salt level in the soup.
- Cook the lentils in a proper way: Lentil soup is good for you but while cooking lentils, make sure that they are not mushy but rather tender. Brown and green lentils can take up to 45 minutes to cook, while red lentils cook much faster. Add salt towards the end of the cooking time to prevent the lentils from becoming tough.
- Add acidic items at the end: Add a splash of lemon juice or vinegar at the end of cooking. It can enhance the flavours of the soup and balance the richness of the lentils.
