Why You Should Eat Lentil Soup
at Least Once a Week
If you're looking for
a power-packed entrée or soup to spice up your life, look no further than the
lowly lentil. Perhaps there was a reason why that lentil pottage was so
tempting in the biblical story of Jacob and Esau. Esau knew that lentil soup
would give him strength and put meat on his bones.
Meet Mr. Lentil
In case you are
something less than a lentil aficionado, here's the skinny on these small,
disk-shaped legumes. Lentils come in dozens of varieties and almost as many
colors. Dishes based around lentils are especially popular in the Middle East
and India.
Lentils make
delightful soups, croquettes and patties. They can also be used in casseroles,
salads and stews. Lentils are fast and simple to prepare, and make a
nourishing, hearty and inexpensive meal when eaten with brown rice.
Be sure to pick
through and then wash lentils before cooking. Also, avoid overcooking, unless
your goal is to create a lentil mush.
Health Benefits of the
Lowly Lentil
Lentils have been
shown to be an excellent source of some vitamins and minerals such as Iron,
Potassium and Folate. Lentils are also considered to be a good source of
Niacin.
In terms of actual
diseases, the consumption of legumes (such as lentils) have been shown to:
o reduce the risk of
coronary heart disease
o lower cholesterol
levels
o provide a source of
beneficial high fiber for persons with diabetes
o help in reducing
triglycerides
Looking for Lentils?
If you don't have time
to cook, look no further than your grocery isle for a can of Progresso Lentil
Soup. While Progresso is pretty good, many canned soup products do contain a
high degree of salt. You may be able to find low-salt lentil soups at your
local health food store.
Lentils are not really
that hard to cook, so another option would be to simply pick-up a few bags and
get started yourself. There are many lentil-related recipes online. Following
is one that should whet your appetite (notice the alphabet-shaped noodles--if
you can't locate these in your store, I'm sure traditional elbows will work
just the same):
Lentil Soup Mix Recipe
2-1/2 c. green split
peas (16 oz. pkg.)
2-1/2 c. lentils (16
oz. pkg.)
2-1/2 c. pearl barley
(16 oz. pkg.)
2 c. alphabet macaroni
(8 oz. pkg.)--I use brown rice instead
1 c. dried onion
flakes (2 3/8-oz. pkgs.)
1/2 c. celery flakes
(1 3/8-oz. pkg.)
1/2 c. parsley flakes
(1 1/4-oz. pkg.)
(Optional: 1-1/2 t.
thyme; 1-1/2 t. white pepper)
Mix all ingredients
together. Store in a jar with a tight-fitting lid. Stir before using. Makes 10
c. of mix.
TO COOK: Combine 1 c.
of soup mix with 4 c. of water or seasoned stock in large pan. Add 1 c. of
cooked chopped meat, if desired. Bring to a boil. Reduce heat to low and cover
pan. Simmer gently for 45 to 60 minutes, or until peas are tender. Add 1/2 t.
salt if desired.
Speaking of Mixes
If you want the taste
experience of a home-cooked meal but don't have time to make your own mix,
there are a number of lentil soup mixes available online. The Mediterranean
Lentil Soup mentioned in the resource box below is one of my favorites, and the
red lentils it features make a colorful contribution to any meal.
So if you're getting
tired of burgers, fries, or whatever else you've been eating, may I recommend
the lowly lentil as a healthy food option? Now that McDonalds and other fast
food chains appear to be getting more health conscious, perhaps we should start
a letter-writing campaign for some lentil-related options. But until that day
comes, you can find lentils in your health food store, many grocery stores, and
certainly online.
Cari Haus is webmaster
for http://www.thevegetarianexpress.com/, a website offering
vegan food mixes and seasonings—including a mix for Mediterranean Lentil
Soup. This article is not intended to give any health advice, and should not be
construed as such
Article Source: http://EzineArticles.com/expert/Cari_Haus/5822
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