Lentil soup: recipe, nutritional values, benefits

If you are tired of the classic chicken soup, we offer you a healthy and very easy alternative that will bring a new flavor to your diet, numerous health benefits, but will also help you shed the extra pounds.

Lentil soup: ingredients

  • 4 cloves of garlic;

  • 1 white onion;

  • 4 carrots;

  • 4 celery stalks;

  • 3 teaspoons of olive oil;

  • 400 g of lentils;

  • 1 teaspoon of cumin;

  • broth;

  • 1 bay leaf;

  • Salt and pepper to taste.

Put the garlic cloves and brown them in a saucepan for a few minutes, then set them aside. Cut the onion, carrots and celery and add the olive oil to the pot with the garlic, until they turn a golden color. Then add the lentils and cumin and cook for a few seconds, until the oil penetrates them. Add the broth and bay leaf and mix until the lentils soften. Leave the ingredients on the stove for 30 minutes, then remove the bay leaf. Season with salt and pepper to taste and, why not, some croutons.

Lentils: nutritional values

  • Calories: 230

  • Carbohydrates: 39.9 g

  • Protein: 17.9 g

  • Fat: 0.8 g

  • Fiber: 15.6 g

  • Thiamine: 22% of the daily requirement

  • Niacin: 10% of the daily requirement

  • Vitamin B6: 18% of the daily requirement

  • Folic acid: 90% of the daily requirement

  • Iron: 37% of the daily requirement

  • Magnesium: 18% of the daily requirement

  • Phosphorus: 36% of the daily requirement

  • Potassium: 21% of the daily requirement

  • Zinc: 17% of the daily requirement

  • Copper: 25% of the daily requirement

  • Manganese: 49% of the daily requirement

Lentils: benefits

There are many types of lentils, from brown or green to yellow and red. Of course we can also talk about Puy and Beluga lentils, which are all the most consumed. The nutritional values ​​leave nothing to be desired, proving that this food is only good for our diet. For example, 100 g of lentils contain:

Rich in protein. Lentils contain one of the highest amounts of protein, comparable to red meat, chicken, fish or dairy products. They contain essential amino acids needed by the body for good muscle mass.

Prevents atherosclerosis. Studies suggest that after consuming lentils, antioxidants are produced that reduce the chances of atherosclerosis. These antioxidants play an important role in fighting free radicals and preventing cell damage.

Excellent source of folic acid. Lentils are a source of vitamin B such as folic acid. Over time, it has been shown to help with the formation of red blood cells and the regulation of homocysteine ​​levels.

Excellent source of iron. Lentils contain iron in proportion to 36% of the daily requirement, only 200 g of lentils are enough. Consumption of iron is ideal for the production of red blood cells and hemoglobin. They can prevent anemia.

Improve cardiovascular activities. Lentils are an excellent source of potassium, and a high-potassium, low-sodium diet reduces the risk of hypertension.

It accelerates the metabolism. Lentils contain vitamins, including vitamin B3, which contributes to the acceleration of the nervous and digestive systems. Vitamin B3 also plays an important role in cholesterol control, reduces the risk of Alzheimer’s, cataracts, osteoarthritis and diabetes.

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