Lentils Nutrition Facts And Health Benefits
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist.
Lentils are an inexpensive, versatile, easy-to-find source of healthy carbohydrates. These;disc-shaped pulses make a nutritious base for soups, salads, and a variety of other dishes. A pulse is the seed of a legume.
There are different sizes and different types of lentils. You’re likely to find green lentils or brown lentils on local grocery store shelves, but there are also lentil varieties including split red lentils, orange, red, yellow, and black lentils. Lentils’ impressive nutrition facts, long shelf-life, and easy cooking make them a smart and healthy addition to any diet.
Health Benefits Of Lentils:
Lowers Cholesterol
Lentils are absolutely rich in dietary fiber, both the soluble and insoluble type. The soluble fiber forms like a gel that binds with the bile acids, which forces the body to use cholesterol to replace them.
Heart Health
According to studies, low levels of magnesium contributes to various heart diseases. Magnesium improves blood flow, oxygen and nutrients throughout the body. Furthermore, folate reduces homocysteine levels, an amino acid found in the blood that is acquired mostly from eating. An increased level of homocysteine is considered an independent risk factor for heart disease.
Digestive Health
The insoluble dietary fiber in lentils are known to effectively regulate the digestive health. It prevents constipation, irritable bowel syndrome and diverticulosis.
Weight Loss
Obesity is a condition that is ever increasing in todays world especially in the West. Consuming lentils is beneficial for weight loss as they are low in calories and contain virtually no fat. Furthermore, they contain fiber, protein, vitamins and minerals that all contributes to weight loss.
Boosts Energy
Lentils contain iron, which is vital in transporting oxygen throughout your body and is key to energy production and metabolism.
Good Source of Protein
Lentils are a good source of vegetarian proteins. It contains 18 grams of protein per cup cooked.
For This Lentil Soup You May Need
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Equipment
The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.
The pans are suitable for all hobs including induction.
They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.
Storage And Food Safety
Store lentils in an air-tight container in your pantry or in another cool dark place. If stored properly, lentils should stay good for up to 12 months.
Freezing lentils is possible, but it is best after they are cooked. Because lentils take a long time to prepare, you can cook a large batch, divide into small portions, and freeze in small, air-tight containers. Then take them out as needed for soups, stews, and other dishes.
How To Work Lentils Into Your Diet
Now the practical question: How can you get your fill of lentils without them tasting like the mush your grandma made? Let me count the ways:
1. Look for lentil-based pastas. Brands like Modern Table, Explore Cuisine, and Tolerant all use lentils as a gluten-free substitute for pasta. You boil it the same way as you would regular noodles, add your favorite sauce, and it tastes just as delish as the regular thing.
2. Add lentils to your salad. The little encased seeds are a great way to up the protein in your bowl of greens sans grilled chicken. To make, add the lentils to boiling water and let simmer for about 20 to 25 minutes, or until they are tender. Then, once they cool off a bit, add ’em to your salad!
3. Make a lentil soup or stew. Like soup but wish it filled you up? Go with a classic lentil soupâall the pros of hot soup, plus filling protein and fiber to actually keep you full long after you’ve finished. Combine uncooked lentils with your favorite veggies, herbs, and stock of choice, and let it all simmer away until cooked.
4. Use them as a meat substitute. “I love using lentils as a meat substitute in dishes like Bolognese, lasagna, tacos, burritos, and my baked ziti,” says English. “You can either cook dry lentils on the stovetop–which is easy to do since you don’t have to pre-soak them–or buy canned cooked lentils.”
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Easy Scottish Lentil Soup
Easy Scottish lentil soup is the authentic healthy red lentil soup from Scotland. This simple soup is filling, comforting and perfect for cold weather days!
Folks I know youre just going to love my easy Scottish lentil soup today.
Soups like this lentil soup are a staple here. They always have been and I stake my reputation on saying they always will be.
This is the basic lentil soup. Its a beautifully tasting filling soup. Just the thing to warm your soul.
Feel free to add your own twist to it. Perhaps with different vegetables or some chilli flakes.
Personally I dont think it needs anything else or any changes. After all this is something Ive grown up with.
You can make this soup using stock cubes or you can make it using a ham hock .
Both methods Ive included in the recipe card below.
If you can get a ham hock its certainly worth the effort for the richer, fuller flavour youll get.
However, stock cubes will do a pretty decent job as well.
I know that this soup recipe takes a little longer to cook than some of my other recipes but its worth it I promise you.
I always remember my grans house in Dundee having a pot of this lentil soup on the go continiously when I was young.
Then it carried on in my mums house too. It still does to this day.
So I feel I have an obligation to keep this recipe going and to share it with you folks today.
Enjoy!
Excellent Source Of Iron
One serving of lentil soup either meets or almost meets your entire daily need for iron. Women require more iron each day than men — 18 mg versus 8 mg, respectively. A serving of this soup contains 16.2 mg of iron, which promotes the production of red blood cells and is critical to helping you keep anemia at bay. This soup also provides potassium, vitamin A, vitamin C, calcium, vitamin E, thiamin, riboflavin, niacin, vitamin B6, phosphorus, magnesium, zinc, manganese and pantothenic acid.
- One serving of lentil soup either meets or almost meets your entire daily need for iron.
- A serving of this soup contains 16.2 mg of iron, which promotes the production of red blood cells and is critical to helping you keep anemia at bay.
Easy Scottish Lentil Soup Recipe
This delicious and filling Scottish lentil soup is great at any time of the year. It makes a satisfying and filling lunch.
You could pair this lentil soup with crusty bread or make your own wholemeal bread. Perfect for dunking and wiping up the last few drops!
Id love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it!
Other User Submitted Calorie Info Matching: Vegetable Lentil Soup
Quick Vegetable & Lentil Soup760g16g3g
- Sugars 5.1 g
- Protein 2.7 g
- Vitamin A 73.4 %
Spicy Vegetable Lentil Soup940g0g0g
- Sugars 0.0 g
- Protein 0.0 g
- Vitamin A 0.0 %
Spicy Vegetable Lentil Soup 942g8g2g
- Sugars 1.6 g
- Protein 1.9 g
- Vitamin A 0.0 %
Spicy Vegetable Lentil Soup942g8g2g
- Sugars 1.6 g
- Protein 1.9 g
- Vitamin A 0.0 %
Spicy Vegetable Lentil Soup792g14g4g
- Sugars 1.7 g
- Protein 3.6 g
- Vitamin A 31.1 %
Spicy Vegetable Lentil Soup942g8g2g
- Sugars 1.6 g
- Protein 1.9 g
- Vitamin A 0.0 %
Spicy Vegetable Lentil Soup942g8g2g
- Sugars 1.6 g
- Protein 1.9 g
- Vitamin A 0.0 %
Spicy Vegetable Lentil Soup – Oz942g8g2g
- Sugars 1.6 g
- Protein 1.9 g
- Vitamin A 0.0 %
You-Diet Spicy Vegetable Lentil Soup942g8g2g
- Sugars 1.6 g
- Protein 1.9 g
- Vitamin A 0.0 %
- Calories: 170, Fat: 6g, Carbs: 24g, Protein: 10g, Fiber: 8g
Other User Submitted Calorie Info Matching: Lentil Soup
Lentil Soup 1385g19g5g
- Sugars 2.2 g
- Protein 5.2 g
- Vitamin A 25.8 %
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- Calories: 99, Fat: 1g, Carbs: 19g, Protein: 6g, Fiber: 5g
Digestion Regularity And Satiety
Adequate fiber intake serves as an important factor in weight loss by functioning as a âbulking agentâ in the digestive system.
Fiber in the diet helps to increase the feeling of fullness and reduce appetite. This can reduce a personâs overall calorie intake.
The high fiber content in lentils also helps keep the digestive tract healthy, which in turn, prevents constipation and promotes regular bowel movements.
Lentils are a highly nutritious food. They are rich in minerals, protein, and fiber.
100 grams of cooked lentils
Top 5 Lentil Soup Recipes
Spiced Carrot and Lentil Soup.
A delicious, spicy blend of carrots and red lentils. It is packed full of iron and its low fat.
French Lentil Soup.
A soup made with hearty vegetables complemented with French lentils. A recipe to keep you warm in the colder days.
A recipe that is so filling and flavorful, yet light and vegetarian.
Sausage, Kale, and Lentil Soup.
This soup is hearty and absolutely the best remedy for a cold winter day. A meal in a bowl indeed.
Egyptian Red Lentil Soup.
This quick and easy recipes is loaded with spices that gives a flavorful aroma that you just cant resist. It is spiced with cumin and turmeric for a light, yet filling meal.
They’re Low In Calories
Lentils are perfect for those watching their calorie intake;since they have such a low caloric content. According to Mind, Body, Green, one cup of lentils contains only about 230 calories. So being able to get more than two-thirds of your daily fiber and one-third of your daily protein in only about 230 calories is pretty convenient! Lentils aid weight loss in a healthy and nutritious way.
Good Source Of Macronutrients
Lentils are a healthy source of carbohydrates, a macronutrient that your body converts to glucose, which provides energy. Each serving of lentil soup provides 26.7 g of carbohydrates. Meal plans should include 225 g of carbohydrates per day for women or 325 g for men. This soup is a good choice for protein; one serving contributes 8 g of protein toward the suggested daily intake of 46 g for women or 56 g for men.
- Lentils are a healthy source of carbohydrates, a macronutrient that your body converts to glucose, which provides energy.
- Meal plans should include 225 g of carbohydrates per day for women or 325 g for men.
Healthy Eating: Lentil Soup Packs A Flavorful Nutritious Punch
Move over, chickpeas: Lentils are officially the coolest legume. For the uninitiated, lentils are tiny round legumes aka a seed that grows in a pod that come in a variety of sizes and colors, including black, brown, yellow, red, or green. Theyve long been a staple in Indian cuisine; as well as vegan cooking as a plant-based protein source. Theyre low in fat, extremely nutrient-dense, and they pack in a lot of health benefits, including:
1. Theyre full of polyphenols.;Polyphenols are active compounds that fight against harmful agents in the bodyeverything from ultraviolet rays and radiation to heart disease and cancer.; Lentils are a great way to get your polyphenol fix and have been linked to long lasting health benefits, including cardiovascular health and diabetes prevention.
2. Theyre high in protein.;Good news, vegans:;One cup of cooked lentils contains 18 grams of protein.;
3. Theyre a good source of iron. One cup of lentils has 6.6 milligrams of iron, which is about one-third of what you need for the entire day.;Iron;is super important for keeping oxygen pumping throughout your body.
4. Theyre full of fiber.;Virtually every health care provider preaches about the importance of fiberespecially related to digestive health and healthy weight maintenance. One cup of lentils has 15.6 grams;of it, which is actually almost four times as much;as a cup of raw kale.;
Lentil Soup
2 1/2 cups stemmed and chopped Swiss chard or kale, in bite-size pieces
Note:;
Sodium In Canned Soup
When you make lentil soup yourself, you can control the amount of sodium that’s added by decreasing salt in the recipe and using low-sodium broth. However, when you purchase pre-made or canned soup, it’s often high in sodium. For example, lentil soup from Target has 720 milligrams of sodium per one-cup serving, according to USDA’s FoodData Central.
Although some sodium is essential for your body, you should consume less than 2,300 milligrams per day, recommends the Mayo Clinic. The average person, however, consumes about 3,400 milligrams a day, often from prepared foods, and certain people are hyper-sensitive to too much salt in the diet. Too much sodium on a regular basis increases the risk for hypertension, or high blood pressure, notes the Linus Pauling Institute. Chronic hypertension also increases the likelihood of developing heart disease or having a stroke.
They Are Good Carbohydrates
By now you’re familiar with the fact that lentils have a lot of goodness in them. Aside from their nutrients, they can overall be used to substitute bad carbohydrates, like white pasta and rice, in your diet. Their low caloric content, high protein, and fiber make them the perfect substitute to keep you full and provide you with all the goodness you need in your day.
Lentils: Nutrition Benefits And How To Cook Them
Lentils are edible seeds from the legume family.
Theyre well known for their lens shape and sold with or without their outer husks intact.
Though theyre a common food staple in Asian and North African cuisines, the greatest production of lentils nowadays is in Canada (
Here are some of the most common lentil types:
- Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking and are great in stews.
- Puy: These come from the French region Le Puy. Theyre similar in color but about one-third of the size of green lentils and have a peppery taste.
- Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
- Yellow and red: These lentils are split and cook quickly. Theyre great for making dal and have a somewhat sweet and nutty flavor.
- Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Each lentil type has its own unique composition of antioxidants and phytochemicals .
Summary
There are many different varieties of lentils, but brown, green, yellow and red, as well as Puy and Beluga are the most widely consumed.
Lentils are often overlooked, even though theyre an inexpensive way of getting a wide range of nutrients.
For example, theyre packed with B vitamins, magnesium, zinc and potassium.
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Lentils contain antinutrients which can affect the absorption of other nutrients.
This Carrot And Lentil Soup Is So Good
It’s so easy with minimal ingredients. Admittedly, some of the ingredients are kind of trendy “healthy” ingredients, like ginger, turmeric, lemon, and garlic. But don’t let that scare you away, it totally doesn’t taste overly “healthy”. It’s still creamy and hearty, but with all nourishing ingredients.
With so few simple ingredients, it’s also a great soup for those with dietary restrictions. This soup is totally plant-based and is free of the top eight most common food allergens .
How To Make Lentil Soup
This soup is very simple and can be enjoyed all year long. Here is what you need to do to make it
In a large stockpot or Dutch oven set over medium heat, saute the vegetables until tender, about 8-10 minutes, add the seasonings and lentils. Cook for 5 minutes, then pour in the broth.
Simmer for 25-30 minutes or until the lentils are throughly cooked. Serve warm with a garnish of fresh parsley if desired.
WHAT TO SERVE WITH lentil SOUP:
- Green salad
- Fruit or fruit salad
How to store lentil soup and freeze lentil soup?
Place in an air-tight container and keep in fridge for up to 5 days. To freeze, place in a freezer-safe Ziploc bag and freeze. You can keep this in the freezer for 4-5 months.
How to reheat Lentil Soup?
If frozen, place in fridge to thaw overnight. To reheat, place in pot and cook on low-medium heat until heated through and ready to serve.
Can you add meat to lentil soup?
Of course! We like to add chicken or sausage to this lentil soup. Just be sure to have this cooked up before making your soup and add it right before simmering.
This soup can be kept warm and served later or refrigerated and reheated throughout the week for lunch or for dinner on a busy weeknight.
How to reheat: If reheating the entire pot of soup, add an additional cup of water, stir and reheat on the stovetop. If reheating individual portions, place in a microwave safe container and add 1 tablespoon of water, stir and heat until warm throughout.
For more light soup recipes, check out:
