Lentils and Soup
- 26 Jul, 2018
Lentils are such an important food that I am trying to find ways to use them more. Thickening soups and sauces is an easy start and they easily absorb other flavors. But just why do you want to eat more?
Lentils are 30% protein by weight, contain dietary fiber, folate, iron,and B1. Green lentils have 30% fiber as opposed to red lentils at 11%. The only downside for the green is that they require an extra 10 minutes or so to cook and soaking any lentil overnight will reduce the phylates which lessen the bio availability of minerals. The fiber in lentils helps lower cholesterol and helps prevent blood sugars from rising. It can also help prevent irritable bowel syndrome and diverticulosis.
If you have not used lentils, be sure to check through the lentils for stones and rinse them thoroughly. Use 3 cups of water per cup of lentils and if you let the water come to a boil before adding the lentils , they will be easier to digest. Red lentils require 20 minutes to cook and green require about 30 minutes or more if you want them mushy. See the recipe below to get started cooking with lentils.
Creamy Mushroom Soup
32 oz. button mushrooms , chopped*
1 cup leeks, thinly sliced
1 cup red lentils
3 cups water
2 T coconut oil
3 cloves of garlic, diced
1 cup diced onion
1 cup diced celery
6 cups chicken or vegetable broth
2t. salt and pepper to taste
1/3 cup marsala or sherry
1t dried sage
1 can coconut milk
Boil 1 cup red lentils in 3 cups water for about 20 minutes to soften. Puree with stick blender or in food processor. Set aside
Heat coconut oil in pan. Add onion, celery, leek and garlic and sauté until they start to brown. Add broth, mushrooms, salt and pepper, lentil puree and sage. Simmer about 15 minutes. Add marsala and coconut milk. Simmer until heated through.
*sometimes I use portabellos but they make the soup darker and rather gray. Not as pretty, but good.