Hearty Lentil Soup: Classic Plant-Based Protein Warmer
Pouyoukas Soup Mix combines red lentils, brown lentils, split green and yellow peas, and pearl barley, producing an interesting variety of textures and tastes. This tasty lentil soup contains fibre, protein, B-vitamins and blood-sugar stabilizing carbohydrates. This is a great way to increase your daily vegetable intake without the hassle. Thanks to the legumes, you get some good quality, plant-based protein , and the various spices give it a delicious taste. Click here to find out how you can have your healthiest colon yet.
Try this delicious recipe for hearty lentil soup.
- 2 red onions, peeled and chopped
- 2 carrots, chopped
- 3 sticks celery, chopped
- 2 cloves garlic, peeled and sliced
- Few sprigs fresh at-leaf parsley, chopped Olive oil
- 1⁄2 tsp dried thyme
- 1⁄2 tsp dried chilli flakes
- 200g Pouyoukas Soup Mix
- 1 vegetable stock cube
- 410g tinned cannellini beans, drained
Method of preparation for this lentil soup:
1. Heat 2 tbsp of olive oil in a large saucepan (with a lid).
2. Add onion, carrot, celery, garlic, dried thyme and dried chili flakes. Cook gently with the lid on for about 15 minutes, until all the vegetables are soft.
3. Add the soup mix and 1 liter of water with vegetable stock cube. Bring to the boil and simmer until the lentils are soft, approximately 30 minutes.
4. Add the tin of cannellini beans and, if the soup’s a little thick, some more water.
5. Bring back to the boil and simmer for another 10 minutes, then taste and season with salt and freshly ground black pepper. Purée or half-purée the soup, or leave it all chunky, depending on how you like it.
6. Add a few dried porcini mushrooms to make it extra special.
To serve, spoon into bowls and add chopped parsley on top (optional).
Why you should be adding more lentils to your diet
According to Dr Axe, the nutritional benefits of consuming lentils include the ability to improve and maintain heart health, help you to lose weight in a healthy way, fight blood sugar fluctuations that can lead to diabetes or low energy levels, and improve digestive health, too.
One cup of cooked lentils contains around:
- 230 calories
- 18 grams protein
- 15 grams of fiber
- 3.5 grams sugar
- less than 1 gram fat
- 358 milligrams folate (90 percent DV)
- 1 milligram manganese (49 percent DV)
- 6.6 milligrams iron (37 percent DV)
- 356 milligrams phosphorus (36 percent DV)
- 0.5 milligrams copper (25 percent DV)
- 0.5 milligrams thiamine (22 percent DV)
- 731 milligrams potassium (21 percent DV)
- 71 milligrams magnesium (18 percent DV)
- 0.4 milligrams vitamin B6 (18 percent DV)
- 2.5 milligrams zinc (17 percent DV)
- 1.3 milligrams vitamin B5/pantothenic acid (13 percent DV)
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