Red Lentil Soup: Healthy, Easy, and Supports Blood Health

Red Lentil Soup is a nourishing and comforting dish packed with numerous health benefits. This soup features red lentils, which are an excellent source of high-quality plant-based protein, making it a great choice for vegetarians and those looking for low-fat protein options. It is rich in dietary fiber, which not only enhances satiety but also supports heart health and aids in digestion. Additionally, red lentils provide essential nutrients like Vitamin B6 for nervous system health, iron for red blood cell production, Vitamin C to strengthen the immune system and improve iron absorption, and minerals such as phosphorus and magnesium to promote strong bones and teeth.

Ingredients:

- Red lentils

- Chopped tomatoes

- Chopped carrots

- Chopped onions

- Garlic

- Vegetable broth

- Salt

- Black pepper

Instructions:

1. In a pot, sauté the onions and garlic in a little oil until softened.

2. Add the chopped carrots, tomatoes, and red lentils. Stir well.

3. Pour in the vegetable broth and bring to a boil.

4. Reduce heat and let the soup simmer until the lentils are tender.

5. Season with salt and black pepper to taste.

Nutrition Value:

1. Red lentils

  - Calories: 116 per 1/4 cup cooked

  - Carbohydrates: 20 grams

  - Protein: 9 grams

  - Fat: 0.4 grams

  - Sodium: 2 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: High in B vitamins, especially folate

  - Minerals: Rich in iron, magnesium, and phosphorus

  - Nutritional Benefit: Provides high-quality plant-based protein and dietary fiber, supports digestion, muscle growth, and overall energy levels.

2. Chopped tomatoes

  - Calories: 32 per 1/2 cup

  - Carbohydrates: 7 grams

  - Protein: 1.5 grams

  - Fat: 0.3 grams

  - Sodium: 6 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Excellent source of Vitamin C and Vitamin A

  - Minerals: Contains potassium

  - Nutritional Benefit: Rich in antioxidants like lycopene, supports immune function, skin health, and helps in reducing inflammation.

3. Chopped carrots

  - Calories: 25 per 1/2 cup

  - Carbohydrates: 6 grams

  - Protein: 0.5 grams

  - Fat: 0.1 grams

  - Sodium: 42 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: High in Vitamin A, Vitamin K, and Vitamin C

  - Minerals: Contains potassium and calcium

  - Nutritional Benefit: Supports vision health, boosts immune function, and aids in skin health due to high beta-carotene content.

4. Chopped onions

  - Calories: 30 per 1/2 cup

  - Carbohydrates: 7 grams

  - Protein: 1 gram

  - Fat: 0.1 grams

  - Sodium: 2 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C and Vitamin B6

  - Minerals: Provides potassium and manganese

  - Nutritional Benefit: Supports heart health, has anti-inflammatory properties, and helps in regulating blood sugar levels.

5. Garlic

  - Calories: 4 per clove

  - Carbohydrates: 1 gram

  - Protein: 0.2 grams

  - Fat: 0 grams

  - Sodium: 1 milligram

  - Cholesterol: 0 milligrams

  - Vitamins: Contains Vitamin C and Vitamin B6

  - Minerals: Provides manganese and calcium

  - Nutritional Benefit: Boosts immune function, has antimicrobial properties, and helps in cardiovascular health.

6. Vegetable broth

  - Calories: 10 per cup

  - Carbohydrates: 2 grams

  - Protein: 0.5 grams

  - Fat: 0 grams

  - Sodium: 800 milligrams (varies by brand)

  - Cholesterol: 0 milligrams

  - Vitamins: Varies by brand and ingredients

  - Minerals: Contains trace amounts of potassium and calcium

  - Nutritional Benefit: Adds flavor with minimal calories, and provides some vitamins and minerals depending on the ingredients used.

7. Salt

  - Calories: 0 per teaspoon

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 2,300 milligrams per teaspoon

  - Cholesterol: 0 milligrams

  - Vitamins: None

  - Minerals: Provides sodium

  - Nutritional Benefit: Enhances flavor but should be used in moderation to avoid excessive sodium intake.

8. Black pepper

  - Calories: 6 per teaspoon

  - Carbohydrates: 1.5 grams

  - Protein: 0.2 grams

  - Fat: 0.1 grams

  - Sodium: 1 milligram

  - Cholesterol: 0 milligrams

  - Vitamins: Contains small amounts of Vitamin K and Vitamin C

  - Minerals: Provides iron, potassium, and manganese

  - Nutritional Benefit: Adds flavor and has antioxidant properties, may aid in digestion and improve nutrient absorption.