Are you a fan of soups? So are we! We are currently enamored with lentils and wanted to share this delicious recipe with you all. Enjoy!
Raw lentils are 8% water, 63% carbohydrates including 11% dietary fiber, 25% protein and 1% fat. Lentils are a rich source (20% or more of the Daily Value, DV) of numerous essential nutrients, including folate (120% DV), thiamin (76% DV), pantothenic acid (43% DV), vitamin B6 (42% DV), phosphorus (40% DV), iron (50% DV) and zinc (35%), among others. When lentils are cooked by boiling, protein content declines to 9% of total composition, and B vitamins and minerals decrease due to the overall water content increasing (protein itself isn’t lost).
Lentils have the second-highest ratio of protein per calorie of any legume, after soybeans.
The low levels of readily digestible starch, and high levels of slowly digested starch, make lentils of potential value to people with diabetes. The remaining 65% of the starch is a resistant starch classified as RS1. A minimum of 10% in starch from lentils escapes digestion and absorption in the small intestine (therefore called “resistant starch”).
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- 2cups organic celery, chopped
- 1cup organic leek, thinly sliced
- 5cloves organic garlic, minced
- 1TB olive oil
- 10cups vegetable or chicken broth
- 3cups organic butternut squash, peeled and cubed
- 3cups organic sweet potatoes, peeled and cubed
- 2cups organic yellow beets or turnips, peeled and cubed
- 2cups green lentils, soaked
- 1tsp Salt
- Combination of herbsI use 2 tsp. thyme, 2 tsp. oregano, 2 tsp. parsley and 1 tsp. rosemary
- Soak lentils overnight.
- In Dutch oven saute celery, leek and garlic in olive oil, just until lightly browned.
- Add vegetable or chicken broth and heat to a slow boil. In the meantime, cut up squash, potatoes and beets (or turnip). Add cubed vegetables to broth blend, then add soaked lentils. Once heated to a boil, reduce heat to low and add salt and herbs. Allow to cook for several hours allowing lentils to soften.
- *You may add all ingredients to a crockpot and cook on low all day. Just skip browning the celery, leek and garlic.
