This Lentil Soup High Protein are so nutritious and flavorful. It is a vegetarian soupy recipe that is also great source of fiber. It is a also considered as vegan, low calorie and low fat perfect main meal, sides and recovery food. Plus lentils are budget friendly that you can easily get in the supermarket. This Lentil Soup High Protein will also give you an idea on how to cook it easily. The healthy ingredients of this soup includes carrots, onions, other natural seasonings, bit of lemon juice, thyme and bay leaves that add more wonderful flavor and aroma. See Recipe Box Summary below!
Vegetarian Lentil Soup Recipe by Jolinda Hackett
Health Benefits of Lentils by J. Wilcox
Lentils are low in calories and high in nutrition, they are the perfect vegetable to eat in salads, spreads and crackers, and as an item on a vegetarian dinner plate. It is easy to cook, and lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, they have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet.
1. Lower Cholesterol
They help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.
2. Heart Health
Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. They are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!
3. Digestive Health
Insoluble dietary fiber found in them helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
4. Stabilized Blood Sugar
Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
5. Good Protein
Of all legumes and nuts, they contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
6. Increases Energy
They increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.
7. Weight Loss
Although they include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.
Lentil Soup High Protein
- 1 teaspoon vegetable oil (canola oil, sunflower oil or any kind of cooking oil)
- 1 large onion (diced)
- 1 medium carrot (sliced)
- 4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes)
- 1 cup dry brown lentils
- 1/4 teaspoon dried thyme
- 2 bay leaves
- Dash Salt (to taste)
- Dash Pepper (to taste)
- 2 teaspoon lemon juice Optional
- Gather the ingredients.
- In a large pot, sauté the onions and carrot in the vegetable oil for 3 to 5 minutes until onions turn clear.
- Add the vegetable broth, lentils, thyme, bay leaves, and a dash of sea salt or kosher salt and black pepper (you can always add more later when you taste the soup).
- Reduce heat to a simmer. Cover and cook your soup until the lentils are soft, about 45 minutes.
- Remove bay leaves and stir in lemon juice before serving. The lemon juice is optional, but it just helps to bring out all the other flavors a bit more.
- Taste, and season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer. Enjoy!