Kenji Lentil Soup (2024)

FAQs

Is it healthy to eat lentil soup every day? ›

Studies suggest that regularly eating lentils promotes good health and reduces your risk of chronic diseases such as diabetes, obesity, heart disease and cancer, including breast cancer. The plant-based compounds (polyphenols) in lentils may have especially powerful effects.

Everyone's heard of tryptophan – an amino acid most commonly associated with post-Thanksgiving-turkey naps. But tryptophan is actually found in many protein-rich foods including lentils, and complex carbohydrates work with your metabolism to allow the tryptophan to work most effectively to help you sleep.

To avoid a bland lentil soup, use a flavorful broth—whether that's homemade or store-bought chicken or vegetable broth. The other key is building flavor. To do so, use aromatics like onions and garlic, include fresh or dried herbs, and season well with salt and pepper.

SPICE IT UP

You can can add almost any spice to a soup to help it taste better, but here are a few of my favorites: Italian seasoning: this blend of dried herbs works great with tomato-based soups, lentil soups, and more. Smoked paprika: this vibrant spice helps to add smokiness, a subtle sweetness, and depth of flavor.

The best part is that black lentils are the most nutrient-dense type of lentil, including high quantities of calcium, potassium, iron, and protein. According to the USDA, a half cup of raw black lentils has 960 mg of potassium, 100 mg of calcium, 8 mg of iron, and 26g of protein.

Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.

Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.

A 1/2-cup serving of boiled lentils contains an impressive 7.8 g of fiber. Eating lentils may also help increase the production of butyric acid, a type of short-chain fatty acid found in your colon. This could increase the movement of your digestive tract to promote bowel movements.

Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

Eating unwashed lentils is generally safe but not ideal as they might contain dust or residues. Washing lentils helps ensure they are clean and ready for cooking.

Why do I feel bloated after Lentil Soup? ›

Lentils are also legumes. They contain high amounts of protein, fiber, and carbs, as well as minerals such as iron, copper, and manganese ( 7 ). Because of their high fiber content, they can cause bloating in some people. This is especially true for people who are not used to eating a lot of fiber.

You can overcook lentils to the point that they become mushy. However, this isn't necessarily a bad thing, especially in a soup.

Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.

What to Serve with Lentil Soup. It pairs beautifully with a rustic bread – such as sourdough toast or my Fluffy Vegan Spelt Rolls. It would also go well with white or brown rice, cauliflower rice, or Garlic & Herb Flatbread. Or for more greens, try pairing with a hearty kale salad or simple green salad.

Cumin seeds or ground cumin helps with digestion and is perfect in a soup, curry or dal (lentil dish). Carom seeds, fennel seeds, turmeric and peppermint are other great digestive aids. Cooking beans with a large strip of dried kombu, a Japanese dried kelp, may minimise their gas-producing properties too.

Few studies have investigated the long-term impact of lentil consumption at the recommended dose set by the US Department of Agriculture (USDA), which suggests approximately 1.5 cups (~300 g) of cooked pulses per week for adults with a daily caloric intake of 2000 calories (kcal) [7,27].

Lentil soup doesn't directly burn belly fat, but it can aid weight loss due to its low calorie, high protein, and fiber content, which increase fullness. Lentils also stabilize blood sugar and provide essential nutrients.

Soups that contain veggies, beans or legumes provide a wide range of beneficial vitamins, minerals and nutrients, like fiber. Seek out garden vegetable, minestrone, split pea, lentil or black bean soup to get a variety of nutrients in your meal.

Lentils are a nutritional powerhouse. A 1/2 cup serving is an excellent source of folate, fiber, and manganese, and a good source of protein, thiamin, iron, phosphorus, potassium, and copper. Folate is required to create DNA and other genetic material.