Lentil Soup

Welcome to the first installment of Whole Health Wednesday! Here, I share recipes to benefit multiple aspects of your health. Today, we have a recipe that’s a heavy hitter when it comes to health support: my grandmother’s lentil soup. This hearty, nutritious dish offers multiple health benefits:

1. High in Protein: Lentils are a great source of plant-based protein, which is essential for muscle repair, growth, and overall cell function.
2. Rich in Fiber: Lentils provide a high amount of dietary fiber, which aids in digestion, helps prevent constipation, and can contribute to maintaining a healthy weight by making you feel full longer.
3. Good for Heart Health: The fiber, potassium, folic acid, and magnesium content in lentils all support heart health. Fiber helps lower cholesterol levels, and potassium can help lower blood pressure.
4. Energy Boosting: Lentils are a good source of iron, which is necessary for transporting oxygen throughout your body and can help prevent fatigue, particularly important for those with anemia or during pregnancy.
5. Blood Sugar Regulation: The complex carbohydrates in lentils can help in managing blood sugar levels by providing steady, slow-burning energy and preventing spikes in blood sugar.
6. Rich in Vitamins and Minerals: Lentils contain essential nutrients, including B vitamins (especially folate), magnesium, zinc, and potassium, which are vital for various bodily functions.
7. Antioxidant Properties: They have polyphenols, which have antioxidant properties that can help protect against heart disease, cancer, and the aging process.
8. Weight Management: Due to their high protein and fiber content, lentils can be quite satiating, which may help with weight control.
9. Gluten-Free: Lentil soup can be a good choice for those who are gluten-intolerant or have celiac disease.
10. Immune Support: Certain nutrients in lentils, like zinc, play a role in maintaining a healthy immune system.

It is important to note that my recipe is milder compared to some others you may see online or in cookbooks. Other recipes often use spices, sauteed onion, celery, and a variety of other ingredients. Where I typically like to use a variety of vegetables and seasonings in my cooking, I have received some requests for recipes that avoid some allergens and food triggers (i.e., headaches, gout, GERD, etc.). I knew this recipe would fit the bill! On top of that, this makes it very easy to prepare. If you decide add your own twist to the recipe, let us know how it goes in the comments below!

Ingredients:

1 bag of brown lentils

8 cups water

1 medium onion

1 6 oz can of Contadina tomato paste

3-5 carrots

Instructions:

1. Rinse lentils
2. Add lentils, water and onion to pot. Bring to a boil
3. Lower heat to simmer.
4. Add tomato paste (I usually whisk the tomato paste with 6 oz water to make it easier to add)
5. Cut carrots into what ever size pieces that you want and add them to pot
6. Simmer for about one hour