Welcome to SOUPER SATURDAY!!!

 

Lets talk about Lentil Soup!

First the Health Benefits of Lentils

NutrientsLentils are a good source of protein, folic acid, and both soluble and insoluble dietary fiber. They also contain many trace minerals.

Glycemic Index (GI) In a study to determine the estimated GI of various foods, it was concluded that lentils have a GI of 21 - 30

AntioxidantsLentils are one of the highest sources of antioxidants found in winter growing legumes.

ProteinWith over a quarter of their nutritional content made up of protein, lentils are a huge protein provider, giving the body what it needs to build new cells and repair any damaged tissues.

DiabetesDiabetics may be interested to know that the soluble fiber in lentils traps carbohydrates. This in turn slows digestion and absorption, which helps to prevent wide swings in blood sugar level throughout the day.

CholesterolThe soluble fiber in lentils also helps eliminate cholesterol, since it binds to it, reducing blood cholesterol levels. There is also evidence to prove that lentils can slow the liver's manufacture of cholesterol, which similarly helps to reduce levels in the body.

DigestionDue to their high levels of fiber, lentils increase the size of stool, which speed the journey of waste products through the gut; this means they are great to help alleviate constipation. Fiber can also help both reduce the risk and the symptoms of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements).

Weight LossBecause insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods, so people tend to eat less.

CancerA study carried out by the Department of Nutrition at Harvard School of Public Health, Boston has shown that diets high in lentils and peas (which both contain high levels of flavones) have a reduced risk of breast cancer. These studies are not exhaustive, but have certainly thrown up some food for thought.

Heart Disease The intake of dietary fiber, particularly from lentils has been known to reduce the risk of coronary heart disease.  Now that you are more aware of the health benefits of lentils, I hope you can cook this soup and serve it to your family with the satisfaction of health. Super easy, super fast prep, and super taste!  Spicy Lentil Soup 6 cloves of garlic, 2 med sweet onions 2 stalks of celery, 1 lb dry lentils 6 cups of water 2 cup chicken or vegetable stock 1/2 tsp basil, 1-1/2 tsp thyme & oregano 1 bay leaf, 2 tsp salt 3 med carrots 1-1/2 Tbsp lemon juice hot sauce of your choice (I use Sriracha) Heat EVOO in a large soup pot. Chop onions, celery, and garlic then add to soup pot. Saute 3-4 mins. Place water, chicken or vegetable stock, spices, and salt in pot. Stir in lentils and bring to a boil. Lower heat to a slow simmer. Cook covered 20-30 mins then add carrots. Cover and simmer 30 more mins, then take out bay leaf, add lemon juice, and if desired add a Tbsp of hot sauce such as Sriracha Chili Sauce for an added kick. Tastes great garnished with sour cream and served with fresh baked bread for dipping. I save the leaves from the celery for garnishing each individual soup bowl. Presentation is fun for me and makes my family smile.

Welcome to SOUPER SATURDAY!!!