Best lentil soup recipe (2024)

FAQs

Is lentil soup really good for you? ›

Lentils have plenty of folate, iron and vitamin B1, which also support your heart health. Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure. One study found that eating lentils led to greater reductions in blood pressure than eating chickpeas, peas or beans.

Add a tablespoon of paprika and a small very very finely diced onion to the lentils after you have cooked them and stir in well. Leave on heat for a few minutes for flavours to blend. If you can't eat onion use a level teaspoon of Asa Foetida powder instead. Be sure and add salt to the dish.

Not adding any aromatics to the pot.

Add aromatics to the water or, even better, use chicken or vegetable stock instead of water. Follow this tip: Add a few cloves of garlic, a bay leaf, a spring of rosemary, half of an onion, or a combination of these aromatics to the cooking water or stock to help flavor the lentils.

Red lentils are the fastest cooking and they dissolve as they cook and make for a smooth soup. Others, such as green and brown lentils, hold their shape and make a soup with more texture.

Black Lentils (Beluga lentils)

Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

However, it's worth bearing in mind – if you are planning on eating lentils every day – that the fibre they contain can be difficult to break down and can potentially cause gas and cramping if you eat too much of it.

Cooking beans with a large strip of dried kombu, a Japanese dried kelp, may minimise their gas-producing properties too. This strong-smelling spice, often known as “hing”, offers relief from stomach gas. Add a small pinch to dal or khichadi - a rice and lentil dish.

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

Another reason that lentils are known for causing gas and bloating is because they are high in what's called raffinose. Raffinose family oligosaccharides (RFO) are known to cause stomach discomfort and bloating because the human body lacks the enzyme required to break them down within the digestive tract.

Can you overcook lentils in soup? ›

Yes, you can overcook lentils; they will become mushy. Much depends on the type of lentil you're using. Some cook quicker and hold their shape better than others. To avoid overcooking them, always follow the cooking directions in your recipe and use the type of lentils called for in the ingredient list.

While it seems like an unnecessary step, don't skip rinsing your lentils and sifting through them before cooking to remove any stones or debris. It is rare to find stones, but it does happen.

Do you cook lentils before adding to soup? Nope! Dried lentils cook in 35 minutes in the soup, and there's no need to soak them either!

Rinse. On occasion, you'll find small rocks or debris mixed in with dried lentils. To avoid eating them, rinse the lentils in a fine mesh sieve and pick them over before you cook them.

Black Beluga lentils have the most flavor, adding a rich, earthy taste and a firm texture that holds up well during cooking.

Calories And Nutrition Facts For Lentil Soup

One and 1/3 cup of this hearty lentil soup provides 320 calories, 52 grams of carbohydrates, 10 grams of fiber, 18 grams of protein, 5 grams of fat, 0.5 grams of saturated fat, 0 milligrams of cholesterol and 650 milligrams of sodium.

Pulse consumption has been shown to confer beneficial effects on blood glucose and insulin levels. Lentil consumption, in particular, consistently lowers acute blood glucose and insulin response when compared to starchy control foods.

Protein-rich, fiber filled, one of the easiest to digest in the legume family, and loaded with vitamins and minerals that help build the body's strength and immunity - red lentils truly have it all and should be a regular part of everyone's diet. Easy to digest.

Nutritional properties: Lentils have a lower phytate content than beans and are lower in indigestible sugars, which means that they are less likely to lead to flatulence than beans. Beans are also slightly higher in carbs than lentils, though their dietary fiber content can vary between legumes.