BJS Vegan Lentil Soup Recipe is a vegan soup recipe that is high in protein and fiber. Lentils are a staple throughout the Middle East. This is a simple recipe you can make in about an hour.
Eating lentils has seven health benefits, making it an excellent choice for vegetarians and vegans. You can eat this soup with various toppings or spices to change the flavor.
BJS Vegan Lentil Soup Recipe
Prepare Time: 10 minutes
Cook Time: 30 minutes
Yield: 4 servings
Recipe Ingredients
- 500 g Canned Lentils
- 1/4 cup celery, chopped
- 1 large carrot, diced
- 50 g Potatoes
- 50 g Tomatoes
- 1/4 cup millet
- 1/4 cup amaranth
- 1/4 cup flax seed
- 1/4 cup quinoa
- 1/4 cup onion, chopped
- 1-2 Garlic clove
- 30 g Olive Oil
- 1 Tbs lemon juice
- 1/2 tsp paprika
- 1/2 tsp ground black pepper
- 1 tsp dried ground marjoram
- 1 tsp dried basil
- 1 tsp cumin
- 1/4 tsp nutmeg
- 1 bay leaf
- 2 tablespoons of good balsamic vinegar
- 1 tsp Salt
Step By Step Instructions
Step-1: Wash, clean and drain the lentils and add them to a pot with enough water to cover them.
Step-2: Add all spices to the water with the beans.
Step-3: Bring mixture to boil on medium heat.
Step-4: After 15 minutes, add potatoes, carrots, tomatoes, and lemon juice.
Step-5: Remove from the heat and simmer for another 15 minutes or until ready to serve.
Step-6: Stir together balsamic vinegar, olive oil, salt, and pepper in a bowl before stirring into the soup along with tomatoes. Cook for 5 more minutes or until well mixed.
Step-7: Remove bay leaf and serve.
Nutrition Facts Per Serving
| Nutrition | Amount |
|---|---|
| Calories | 210 |
| Calories From Fat | 32 |
| Total Fat | 4 g |
| Sodium | 521 mg |
| Potassium | 1079 mg |
| Carbohydrates | 40 g |
| Fiber | 16 g |
7 Health Benefits Of Lentils
1. Appetite Stimulant
Low in calories and fat with 21 grams of protein per cup of lentils. Great source of dietary fiber that helps to keep you feeling full for longer.
2. Heart-Healthy Food
The soluble fiber in lentils helps to keep your blood sugar levels steady. They also contain healthy fats, vitamins, and minerals, which help improve your heart’s health and lower the risk of heart disease.
3. Cancer Fighter
One cup of lentils contains 241 milligrams of folate, which is essential in preventing homocysteine levels from spiking.
Elevated homocysteine levels have been linked to an increased risk for heart disease as well as some cancers, including breast, prostate, and colon cancer.
4. Weight Management
Lentils are an excellent source of fiber that helps you feel full and prevents overeating. They are also a great source of protein, which keeps you feeling full for longer.
5. Elimination Aid
Contains a large amount of folate, which helps to prevent kidney stones and reduce the risk of gallstones.
6. Natural Antioxidant
The polyphenols in lentils help protect your body from free radical damage that could lead to various types of cancer, such as breast, colon, and prostate cancer.
Studies have also shown that they help reduce the risk of cardiovascular disease, obesity and diabetes by decreasing fat levels in the bloodstream and cholesterol levels.
7. Digestive Aid
The fiber in lentils promotes healthy digestion by increasing waste movement through your colon, which can help prevent heartburn and constipation.
Do Lentils Cause Gas?
I am an occasional lentil eater and have suffered no gas problems. I dread the possibility of having a gassy problem when eating lentils, but I am not sure if I would know if they caused gas.
Why Does My Lentil Soup Taste Sour?
If you don’t add the amaranth or flaxseed, the soup will taste slightly sour; the texture of the lentils and potatoes will still be fine. If you add these, however, this will ruin any chance of savory lentil soup to grow on.
Can You Eat Lentils Left Out Overnight?
Lentils are a legume and should not be kept in your refrigerator for more than two days. Due to their fickle nature, they tend to be overly savory on the second day, so you may not want to keep them for more than one night without adding additional spices.
Can You Eat Week Old Lentil Soup?
Yes, you can. Although it may take some time for the flavors to blend, the soup will still be good. It doesn’t taste like it has been sitting for too long.
How Long Will Lentil Soup Keep In Refrigerator?
Lentils need to be cooked before they can be stored in your refrigerator and reheated before eating.
If you need to store lentils for more than two days, just cook a larger batch of them and freeze them in individual portions to last longer.
Can I Freeze Lentil Soup?
Yes, you can freeze lentils. You will have to separate them from the liquid or any other ingredients. Put them in freezer-safe containers.
The soup can be frozen for up to a year. When you are ready to eat it, thaw it out before heating it.
How Do You Know If Lentil Soup Is Bad?
If your lentil soup starts out gassy, it is likely to stay that way. If it was not gassy when you bought it, it is probably not bad either.
Just check the container to see if it has been opened recently and eat within a few days of opening.
The Bottom Line
Lentils contain a lot of nutritional value; by this easy method, you can be sure that your taste buds get the best. You will also know that they are authentic, flavorful, and healthy.
You can try different types or experiment with the variations to see what kind of versatility you will get. Be creative with your food and make it appealing!
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