I have never been a soup fan.
I have underestimated their nutritional value, warming up the body and that in a relatively small volume we can sift really high nutritional density.
My approach to a warm, fluent meal has evolved and changed – I grew up cooking and eating soup. Especially soup creams from all kinds of seasonal vegetables and dense soups, especially red lentils, conquered my heart.
- because, boil it expressly
- because, in one meal, we have powerful portions of vegetables and healthy fats and protein and spices that perfectly regulate digestive processes and “warm up” from the inside
- because, usually our chilled body requires a serving of warm, nutritious meal;
- because the soup also very well irrigated!
- because if we cook them wisely, ie without unnecessary “creamers and thickeners” such as cream and flour, large amounts of saturated fats and a large amount of over-cooked potatoes, wheat macrones and white rice, we have a “fit” for our silhouette.
Why should you love lentils?
- It’s an excellent source of vegetable protein, especially in vegetarian and vegan diets. Already about half a cup of lentil (uncooked) contains as many protein as 4 eggs, or in the proposal for meat – lovers- chicken breast cutlet.
- The fiber – both soluble and insoluble fractions. Thanks to it, we feel the fullness of the meal, the sugar level is stable and our intestines are cleansed of food residue. This is of great importance in the prevention of inflammatory bowel diseases, irritable bowel syndrome, polar or constipation.
How does it translate into our body?
First: we do not have “wolf hunger” attacks and we feel sore longer.
Second: we gain more immunity, the immune system is perfectly protected, thanks to the fact that intestinal resistance is enhanced, nutrients are better absorbed and we are “nourished from the inside.”
Third: it’s a detox for our body, as fiber absorbs and removes toxins and heavy metals.
Fourth: research shows that soluble fiber in lentils affects blood cholesterol levels, which translates into heart disease. Lentils also play an invaluable role in the prevention of hypertension, and low sodium is one of the key preventive factors.
- Lentils are low in fat and rich in valuable minerals and vitamins.
This is a great solution for “anemics” and people with low levels of iron and folic acid in the blood.
For menstruating and pregnant women it is an ideal product.
The role of folic acid is also invaluable – it helps to lower homocysteine levels in the blood, which is one of the risk factors for heart disease.
Magnesium and potassium support the heart, nourish the cells. Helps to maintain a water-electrolyte balance.
4. Lentil slimming 🙂
Thanks to high protein and fiber content and low starch content.
But little of it – contained in starch lentils, is in more than 60% starch resistant to digestion.
And why resist? Because it is not digested with digestive enzymes in the small intestine, and the fermentation process occurs in the large intestine. This has the effect of lowering blood glucose, improving metabolism and increasing insulin sensitivity.
Remember, however, to maintain moderation in the intake of resistant starch, and special attention should be given to people suffering from gastrointestinal disorders.
- This is a universal ingredient, thanks to which we have a field to show off all sorts of dishes – from soups to oriental dal, salads, pastas, pies, casseroles, cutlets …
- 1/2 cup red lentils (uncooked)
- 2-3 cups water
- 1 small onion
- 1 medium carrot
- 1 small parsley + handful of chopped parsley
- 1 tbsp yellow curry paste* or alternatively about ⅓ teaspoon of spices: ginger, turmeric, hot red pepper, cumin, coriander seeds, cardamom, cinnamon
- 1 small tomato (peeled and diced)
- 1/3 red pepper
- 1 tbsp clarified butter - ghee (or good quality butter)
- 1 Tbsp peanut butter
- himalayan salt to taste
In the pot, the butter is clarified and dumped carrot, parsley root and onion. For a moment fry, add curry paste (or spices) and the whole is flooded with water.
When the "decoction" is boiled, sprinkle the red lentil on the sieve. Cover and slowly cook about 10 minutes.
After this time, add the diced tomato and cook until the lentils and vegetables are soft but not overcooked (about 15 minutes).
At this time control the amount of water, because lentils like to absorb it. If you like rarer soups you can still add water.
At the end of cooking, add peanut butter and season with salt. Serve with fresh parsley.
*this time I used a finished, concentrated curry paste from the jar, no added preservatives, dyes and flavor improvers
Good to know:
When you buy peanut butter make sure it is 100% made of nuts.
Some manufacturers add palm oil, sugar and emulsifiers to it – absolutely unnecessary!
If you have time, you can tempt yourself for hand made peanut butter. Just have a blender and plenty of nuts at hand. Then we are sure that the butter is completely natural and that is the best thing.