This month we’re looking at…. Lentils
Lentils really are a nourishing and versatile food but can be overlooked for a number of reasons, including the perception that they are difficult to cook.

Nothing could be further from the truth!  Lentils are really simple to cook (they don’t need to be soaked like other dried beans).  They are extremely versatile as they soak up the flavour of whatever spices you use.  

Nutrient Profile
Lentils are a part of the legume family, alongside other pulses such as peas, beans , peanuts and carob.   Lentils can be bought dried or tinned (e.g. tinned puy lentils). 
They are rich in both types of fibre:  soluble fibre (which can help lower cholesterol) and insoluble fibre (which bulks the stool to prevent constipation).   Lentils are a source of slow releasing carbohydrate, keeping blood sugars stable – so  a good choice for those with insulin resistance, type 2 diabetes or hypoglycaemia.   Their slow release of energy also keeps us feeling fuller for longer.   Lentils are high in protein, are virtually fat free and provide a number of micronutrients, including iron and magnesium.  So why not try some lentils this January in our heart warming soup.

Recipe

Curried Lentil Soup  (serves 4)

Ingredients:
2 dessertspoons olive oil
1 red onion, chopped
2 garlic cloves, crushed (or more if desired)
1 stick of celery chopped

1 carrot chopped

1 teaspoon ground cumin
1 teaspoon ground coriander
150g red lentils (rinsed – make sure no small stones)
500mls of vegetable stock

Method:  Gently sauté the onion and garlic in the oil until soft (keep heat low so they don’t colour).   Add the cumin and coriander.   Then add the chopped vegetables, red lentils and stock.  Bring to the boil, then lower heat and simmer for 20-25 minutes.   Liquidise (using liquidiser, or hand blender).
 
Serve in bowls topped with a dollop of natural yoghurt and chopped fresh coriander.   Delicious with wholegrain bread.

Nutritional info for one bowl of soup (without yoghurt/bread):
Energy: 120 calories
Protein: 9g
Carbohydrate: 21g
Fat: 0.5g
Fibre: 2g
Iron: 3g


© Nutritionwise Nutrition Consultancy