Tag Archives: healthy

You’d Be Crazy Not to Have this Superfood In Your Pantry

superfoodAre you eating lentils and feeding them to your family? No? You really should.

I have always been a bean/lentil fanatic. As a child I loved beans. All beans. I could have eaten beans every single day. This is how much I loved beans. superfoodI still love beans (as do my kids), but lately, I’ve reached for lentils. If I had to pick, I’d say lentil soup is one of my favorite meals. I usually make a giant pot, which lasts us for two or three days. The soup is warm, filling and delicious; and good for you.

superfoodSince I love lentils and beans so much, I decided to do some research. Turns out, they are a superfood. Let’s focus on lentils.

Here’s what lentils deliver.
  • Like beans, lentils are high in fiber and protein (8 grams and 9 grams per half cup, respectively), which makes them great for your heart.
  • Lentils are one of the best sources of plant-based iron. About 36% of the recommended iron value per day can come from eating just one cup of lentils.
  • Lentils are full of folate and other essential vitamins.
  • Lentils help reduce high cholesterol since they contain high levels of soluble fiber.
  • Lentils help prevent constipation and other digestive disorders.
  • Lentils are super filling, helping make meals satiating for longer.
  • Lentils increase energy due to its fiber and complex carbs.
  • Lentils are low in calories and contain virtually no fat.
  • Unlike beans, lentils  cook up in only 20 to 30 minutes and don’t need to be pre-soaked.
  • Lentils are among the cheapest sources of protein you’ll find, and they never spoil. ($1.49/bag).
  • Lentils taste delicious.

superfood

 

superfood

    Easy thick & hearty lentil soup

 

superfood

 

Here’s my super easy  lentil soup recipe. When I was a kid,  both my grandma and mom used to make a similar soup. It’s thick and hearty – Perfect on a cold winter day.

Ingredients:

  • 2 tbsp olive oil
  • 1/2 onion, chopped
  • 2 carrots, chopped
  • 3 potatoes, chopped
  • 1 teaspoon dried oregano
  • salt, pepper
  • 3 chicken bouillon cubes (chicken stock is great; I just never have any on hand)
  • 1 cups lentils
  • 1 1/2 cups tomato sauce
  • 6 cups water
  • 1 tbsp flour (to thicken the soup)
  • handful or two of spinach

 

Directions:

1. In a large soup pot, heat oil over medium heat.

2. Add onions, carrots; cook and stir until onion is tender.

3. Stir in lentils, potatoes and sprinkle with flour.

4. Add water and tomato sauce. Add bouillon cubes, salt, pepper, oregano. Bring to a boil. Reduce heat, and simmer for at least 30 minutes.

5. Add spinach.

 

After Christmas, I added  leftover ham to the soup. So good. Germans also like to add one or two tablespoons of vinegar. It’s optional.