This red lentil, carrot, spinach soup is extremely healthy, 100% vegan and truly delicious. It’s an easy weeknight dinner you can whip up in about 30 mins. It’s a great reset detox meal after a fun, junk food and alcohol-filled long weekend. Hint Hint.
Vegan & Gluten-Free
Red Lentil Carrot Spinach Soup
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Health Benefits of Lentils
Information Disclaimer: I am not a nutritionist or a doctor, this is simply my opinion based on research and should in no way be construed as medical advice.
Lentils are edible seeds from the legume family.
They’re well known for their lens shape and sold with or without their outer husks intact.
Though they’re a common food staple in Asian and North African cuisines, the greatest production of lentils nowadays is in Canada.
Lentils are often categorized by their color, which can range from yellow and red to green, brown, or black.
Here are some of the most common lentil types:
- Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are great in stews.
- Puy: These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
- Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
- Yellow and red: These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.
- Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Each lentil type has its own unique composition of antioxidants and phytochemicals.
Lentils are often overlooked, even though they’re an inexpensive way of getting a wide range of nutrients.
For example, they’re packed with B vitamins, magnesium, zinc, and potassium.
Lentils are made up of over 25% protein, which makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.
Though different types of lentils may vary slightly in their nutrient contents, one cup (198 grams) of cooked lentils generally provides about:
- Calories: 230
- Carbs: 39.9 grams
- Protein: 17.9 grams
- Fat: 0.8 grams
- Fiber: 15.6 grams
- Thiamine: 22% of the Reference Daily Intake (RDI)
- Niacin: 10% of the RDI
- Vitamin B6: 18% of the RDI
- Folate: 90% of the RDI
- Pantothenic acid: 13% of the RDI
- Iron: 37% of the RDI
- Magnesium: 18% of the RDI
- Phosphorous: 36% of the RDI
- Potassium: 21% of the RDI
- Zinc: 17% of the RDI
- Copper: 25% of the RDI
- Manganese: 49% of the RDI
Lentils are high in fiber and the growth of healthy gut bacteria.
Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes.
Health Benefits of Spinach
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.
It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
The nutrition facts for 3.5 ounces (100 grams) of raw spinach are:
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
Fiber & Carbs
Spinach is high in insoluble fiber, which may boost your health in several ways.
Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose.
Health Benefits of Carrots
Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.
Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs.
Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.
The nutrition facts for two small-to-medium raw carrots (100 grams) are:
- Calories: 41
- Water: 88%
- Protein: 0.9 grams
- Carbs: 9.6 grams
- Sugar: 4.7 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
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Red Lentil Carrot Spinach Soup Recipe
Red Lentil Carrot Spinach Soup
Equipment
- saucepan
- cutting board
- Chef knife
Ingredients
- 5 medium carrots, chopped
- 3 cloves garlic, minced
- 1 3cm piece of ginger, minced
- ½ lemon, juiced
- ¾ cup red lentils
- ½ red onion, diced
- ¾ cup spinach, chopped
- 1¾ cup tomatoes, canned, diced
- 1 cup brown rice, cooked
- ¼ tsp cayenne pepper
- ½ tsp turmeric
- 1 tsp Extra Virgin Olive Oil
- ½ tsp cumin
- salt and pepper to taste
- 6 cups vegetable stock
Instructions
- In a saucepan over medium heat saute onions in olive oil for 2 mins
- add carrots and saute for an additional 2 mins
- add garlic, ginger and spices, stir
- add tomatoes and vegetable stock, bring to a boil and add lentils, simmer 25 mins covered
- add spinach and lemon juice, stir in to combine once spinach is wilted
- serve over brown rice
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