Succulent Red Lentil Soup
Being vegan is expensive? Think again. Here is one recipe that is super easy on the wallet. Lentils are one of the most inexpensive foods, and yet so delicious and healthy. Who doesn't want to save some money?
Not only is this recipe easy on your budget, but it's bursting with flavor. Honestly, the soup is what you make it. These are just some of my favorite flavors to add to my soup, but you can add or take away whatever you want to. It's just that easy.
Health Benefits of Lentils
Lentils may be small, but they're full of nutrients and health benefits. They're a great way to help lower cholesterol since they are an excellent source of fiber. Since they're rich in fiber they also help to manage blood-sugar levels.
They're a great source of protein as well. B vitamins are also readily found in lentils, which is great since a lot of people, both vegetarians and meat-eaters, have low B vitamin levels.
Low in iron? Eat some lentils since they are a good source iron.
Lentils, cooked
1.00 cup 198.00 grams
Calories: 230
GI: low | ||||
| Nutrient | Amount | DRI/DV (%) | Nutrient Density | World's Healthiest Foods Rating |
|---|---|---|---|---|
| molybdenum | 148.50 mcg | 330 | 25.9 | excellent |
| folate | 358.38 mcg | 90 | 7.0 | excellent |
| fiber | 15.64 g | 63 | 4.9 | very good |
| copper | 0.50 mg | 56 | 4.4 | very good |
| phosphorus | 356.40 mg | 51 | 4.0 | very good |
| manganese | 0.98 mg | 49 | 3.8 | very good |
| iron | 6.59 mg | 37 | 2.9 | good |
| protein | 17.86 g | 36 | 2.8 | good |
| vitamin B1 | 0.33 mg | 28 | 2.2 | good |
| pantothenic acid | 1.26 mg | 25 | 2.0 | good |
| zinc | 2.51 mg | 23 | 1.8 | good |
| potassium | 730.62 mg | 21 | 1.6 | good |
| vitamin B6 | 0.35 mg | 21 | 1.6 | good |
| World's Healthiest Foods Rating | Rule |
|---|---|
| excellent | DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% |
| very good | DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% |
| good | DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% |
Here's is a quick healthy recipe, that is also easy on the wallet. This recipe takes about 15-20 minutes to make, total. It's absolutely delicious and so healthy.
Recipe:
2 cups red lentils
4 cups water (more if needed)
2 Tbsp minced garlic
1/4 C. diced onion
2 Tbsp olive oil
1 1/2 tsp salt
2 Tbsp McKay's Chik'n Seasoning
2 Bay leaves
Dash of Cayenne
1 Tbsp nutritional yeast flakes
Turn burner on a medium-high heat. In a pot add the olive oil, onion, and garlic. Sauté until onions are transparent. Add lentils and water into pot. After cooking for about 3 minutes add the rest of the ingredients, salt, McKay's Chik'n seasoning, bay leaves, cayenne, and yeast flakes. Let lentils cook for about 15 minutes, or until lentils are soft. More water may be needed. Remove from heat and serve.
