Vero’s Lentil Soup
As promised, here is my very simple and favorite vegan recipe. After a good yoga practice and when the weather feels cold, there is nothing more comforting than a hearty homemade vegan soup.
There are no tricks to it; lentils are so delicious that they don’t need any help to be tasty.
Be Healthy and Have Fun!
Veronica Vidal
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By Veronica Vidal
INGREDIENTS
- 1 bag of dry lentils
• 1 small sweet onion (finely chopped)
• 4-5 garlic cloves (finely chopped)
• 1 or 2 carrots, sliced
• 1 potato, diced
• 1 or 2 vegetable bouillon (to taste)
• Lots of LoveDirections:1) Wash lentils, and drain well.
2) Soak lentils overnight – (or for a few hours during the day)
3) Drain the soaking water and refill (¾ full) the pot of lentils with fresh water.
4) Add all other ingredients (raw)
5) Cook covered at medium- low for 1 hours , (or until very soft)
6) Season with saltENJOY! This soup tastes delicious alone, or on top of a bed of rice!
Lentils are considered “super food”.
Here are 5 reasons you should eat more lentils:
1. PROTECT YOUR DIGESTIVE SYSTEM- High in Fiber
- Lentils are rich in dietary fiber, both the soluble and the insoluble type. They are undigested, which means they will pass out of our bodies.
- Insoluble fiber encourages regular bowel movement and prevents constipation and helps prevent colon cancer. While soluble fiber reduces the risk of heart disease and regulates blood sugar for people with diabetes.
- Men need at least 30 to 38g of fiber each day. Women need at least 20 to 25g of fiber each day. And one cup of cooked lentils provides more than 15 grams of dietary fiber.
- PROTECT YOUR HEART – significant amount of folate and magnesium
- Lentils contribute to heart health in their soluble fiber and in the significant amount of folate and magnesium.
- One cup of cooked lentils provides 90% of the recommended daily allowance for folic acid, which protects the artery walls and prevents heart disease.
- Magnesium lowers resistance and improves the flow of blood, oxygen and nutrients throughout the body. And studies show that a deficiency of magnesium is associated with heart attack.
- STABILIZE YOUR BLOOD SUGAR – full of complex carbohydrates
- The soluble fiber in lentils helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, lentils are full of complex carbohydrates that can help you…
- Control your blood glucose levels
- Control your cholesterol levels
- Control your appetite
- Lower your risk of getting type 2 diabetes
- HIGH IN PROTEIN
- With 25% protein, Lentil is the vegetable with the highest level of protein other than soybeans. Protein is important to support normal growth and development.
- IMPORTANT MINERALS AND ANTIOXIDANTS
- Lentils are a good source of important minerals like iron, magnesium, and zinc. Iron deficiency causes anemia while zinc is one of several nutrients necessary for fending off infections.
- Lentils also provide antioxidants such as Vitamin A and Vitamin C, which bind with and destroy free radicals, reducing oxidative damage to cells. Lentils also have a high content of tannins, phytochemicals that prevent cancer growth, making them a good addition to any diet.
CAUTION: Lentils and Purines
If you have kidney problems or gout, you may want to limit or avoid intake of purine-containing foods such as lentils. Since purines can be broken down to form uric acid, and excess accumulation of purines in the body can lead to excess accumulation of uric acid.
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