Lentil soup is versatile and I love experimenting with different variations. I'm sharing 3 of my favorite recipes (so far 😊). All of them are quick, easy, nutritious, and budget-friendly!
1. Mediterranean-Inspired Red Lentil Soup
2. Classic Brown Lentil Soup (with an option for a twist!)
3. Blended Yellow Lentil Soup (Dal)
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Some health facts about lentils:
Plant-based protein
Lentils come in second for top protein source amongst all other beans/legumes (soybeans are number 1 - soybeans are also a complete source, meaning they contain all 9 essential amino acids).
When combined with a whole grain, which makes a complete protein, lentils can give you the same quality of protein as meat. Protein is a building block of bones, muscles, and skin.
Fiber
Lentils are an excellent source of fiber. Fiber helps push waste through your digestive system and prevents constipation, too.
Lentils are especially rich in prebiotic fiber which promotes digestive function and fuels beneficial gut bacteria. Gut = foundation of our health.
Lentils can help protect against colon cancer.
Aids in weight loss
Being a good source of both protein and fiber, lentils make you feel satiated which is helpful for weight management.
Legumes take longer to digest, meaning you tend to eat less when they’re part of a meal.
Can lower cholesterol
Lentils are an excellent source of fiber, which can help lower cholesterol.
The soluble and insoluble fiber in lentils assist with lowering cholesterol absorption in the gut and promote growth of beneficial gut bacteria in the large intestine.
Blood sugar balance
Lentils can protect against diabetes (preventative).
Lentils have low GI (glycemic index) values, making it a good choice for someone with prediabetes or diabetes (maintenance/treatment).
Regulating blood pressure
Lentils are also good sources of potassium, which is a vital mineral that helps regulate blood pressure.
Heart health/disease prevention
The folate in lentils helps to protect your heart and supports your body in forming red blood cells.
Lentils are also a good source of iron and magnesium. Iron is an essential mineral needed to make hemoglobin and myoglobin. Magnesium acts as a natural calcium channel blocker medication, which helps lower the risk of cardiac arrest.