by Winy Chen
Cold weather in February is a perfect time for some hearty soups. The following is a warm lentil soup full of flavor, texture and nutrients!
Lentils are low in fat, are an excellent source of protein and fiber (a 1/4 cup of uncooked red lentils contains 6 g of fiber which helps lower cholesterol and control blood sugar and contains 13 g of protein) and are gluten and cholesterol free, find more protein sources at https://www.articleinsider.com/protein/. They are a good source of magnesium, phosphorous, iron and folate and might even help to lift your mood and help you sleep better because of their high tryptophan content. In addition, they are very easy to cook compared to beans and are relatively inexpensive compared to animal protein.
Paired with a green salad, you can have a warm, nutritious and inexpensive meal for you and your family or friends in as little as half an hour.
Easy Red Lentil Soup
1 tablespoon olive oil
1 medium onion, diced
3 cloves garlic, chopped
5 stalks of celery, diced
1 bag of red lentils ( 16 oz)
1 1/4 teaspoon turmeric
1/2 teaspoon cumin
10 cups of water
Salt and Pepper to season
Preparation
Heat oil in a 4-to 5-quart, heavy saucepan over moderately high heat until hot, but not smoking. Then sauté onion until golden, about 2 minutes.
Add celery, turmeric, cumin, garlic and sauté for another 1-2 minutes.
Add lentils and water and heat to boil. Simmer uncovered, stirring occasionally until lentils are tender, about 20 minutes. Season to taste with salt and pepper.
This is a very simple recipe with minimal ingredients. However, you may add additional ingredients like carrots, parsley, or cilantro. If you don’t have turmeric or cumin, you can substitute with curry seasoning. Substituting 1 can of unsweetened coconut milk (14 oz.) for 1 cup of water also gives the soup a unique rich flavor.
In keeping with the Vitality City/Blue Zones philosophy, don’t eat until you are full. Instead, eat until you are no longer hungry. Be more mindful about your physical hunger and circumstances that affect eating and eat until you are satisfied and not full. Take charge of your environment and find better ways to cope with your stress or boredom. Mindful eating is a simple easy way to cut calories without having to measure or record your food.
Winy Chen is a Registered Dietitian with the Beach Cities Health District. For more information visit www.bchd.org www.facebook.com/beachcitieshealthdistrict. B
