Cookin' Canuck - Hearty Lentil & Black Bean Soup with Smoked Paprika Recipe (2024)

FAQs

Is lentil soup really good for you? ›

This nutritious, well-balanced soup counts as a meal if you enjoy a generous portion. Lentils are rich in protein, fiber, iron and folate. Lentil soup packs well for lunch in a leak-proof container, and it tastes even better the next day.

In the course of his testing, Yonan found that soaking only cut down cooking time by 25 to 30%, and it also had real drawbacks. "You lose a lot of flavors when you soak them," Yonan says. "I've never had a pot of black beans as good soaking as when I don't soak them.

Do you cook lentils before adding to soup? Nope! Dried lentils cook in 35 minutes in the soup, and there's no need to soak them either!

Pair this lentil soup with crusty bread or a hearty salad like my kale salad or sweet potato salad. It would also go well with a vegetable side dish like roasted cauliflower, roasted broccoli, or a baked sweet potato.

Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.

Lentils – Just 100 grams of split red lentils has more potassium than a banana. The Dietary Approaches to Stop Hypertension (DASH) study reported that a diet rich in pulses (including lentils) and whole grains was associated with lowering blood pressure. Try making this easy Lentil Lemon soup.

"It's fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it's best to drain and rinse canned beans," the website states. "A 2009 study conducted at the University of Tennessee, Knoxville, showed that draining beans removes, on average, 36 percent of the sodium in canned beans.

"If you rinse your beans thoroughly, you will have a consistently flavored product, but if you do not rinse them, different amounts of salt will remain in the dish each time you cook it, and it will be hard to cook consistently," he says.

Short answer: They take longer to cook. Long answer: Many people claim that soaking beans is not necessary. The argument for this method is while it does take longer to cook, unsoaked beans end up having better flavor.

Red lentils are best for soups, curries, dals, and anything that craves a creamy, thicker, more comforting touch.

Which color lentil is healthiest? ›

Black Lentils (Beluga lentils)

Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Why does my lentil soup taste bland? Lentils have a relatively mild taste and take well to seasonings. 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.

Lentils, beans, soybeans and chickpeas. All beans deliver over 10g of fiber per cup serving and provide a great mix of soluble and insoluble fiber. This makes them a great option for constipated folk. Many others, like chickpeas, lentils, and peas provide over 5g of fiber per serving, making them a great option too.

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.

Legumes have lots of fiber and help keep your digestive tract healthy. "By regularly eating beans and lentils, you lower your risk for cancerous colon polyps (small growths)," Rosenfeld said. "Try substituting beans or lentils for meat twice a week or reducing meat in your recipes and add in legumes."

Lentil consumption, in particular, consistently lowers acute blood glucose and insulin response when compared to starchy control foods.

Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.

Protein-rich, fiber filled, one of the easiest to digest in the legume family, and loaded with vitamins and minerals that help build the body's strength and immunity - red lentils truly have it all and should be a regular part of everyone's diet. Easy to digest.