Lentil soup: a simple recipe for a nutritious and healthy dish?

Lentil soup: a simple recipe for a nutritious and healthy dish?
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Lentils are rightly regarded as the queen of legumes. In the past, they were sought after by high society or used as currency. Discover the richness they contain. Cook a traditional, simple and especially healthy lentil soup with us.

Lentils have a high protein content and are therefore particularly sought after by vegetarians, for whom they form an important part of their diet.

Although it is a low-calorie and dietary legume, its nutritional value is exactly what makes it the queen of legumes.

It is a rich source of calcium, iron, phosphorus, selenium, zinc and B vitamins.

Of course, we cannot forget the fibre contained in lentils, which aids digestion and prevents constipation.

You can read about the importance of fibre in our article.

The carbohydrates contained in lentils ensure a continuous supply of glucose to the blood and cells. It is therefore also suitable for people suffering from diabetes.

Types of lentils

Brown the best known and most widely used rich in iron, calcium, selenium, phosphorus, zinc, B vitamins, folic acid
red has a milder and sweeter taste rich in iron
green has a spicy taste does not cause bloating
black taste reminiscent of nuts firmer and denser character
yellow delicate taste characteristic of Indian cuisine

Recipe for healthy lentil soup

Lentil soup is one of the favourite recipes of Czech cuisine. Many people prepare it with the addition of smoked meat as one of the traditional Christmas dishes.

To prepare it you will need:

  • 1 tablespoon of olive oil
  • 150g lentils
  • 1 onion
  • 1 clove of garlic
  • 1 to 2 potatoes
  • 1 carrot
  • salt and pepper
  • marjoram
  • bay leaf
  • parsley

Before you decide to make lentil soup, it is a good idea to rinse and soak the lentils beforehand.

The soaking time depends on the type of lentils you have chosen. In most cases, about 2 hours is sufficient, but red and yellow lentils, for example, will cook nicely without soaking in advance.

Soaking the pulses in cold water will also make them less bloated, as the pulses will absorb the liquid, which will break down the hard-to-digest oligosaccharides.

How to do it:

Sauté chopped onions in olive oil. Feel free to add some finely chopped garlic, which will add an interesting flavour and aroma to the soup.

Add the bay leaf and diced potatoes and carrots, which will add a nice colour to the soup. Sauté for about 5 minutes.

Our tip: If your health permits, use a little pork fat and diced bacon instead of olive oil. This will give the soup a fragrant flavour and smell of smoked meat.

Add the rinsed lentils and cover with water or stock. Cook for about 30 to 40 minutes until the lentils are soft.

Season with salt and pepper. Add a little parsley and marjoram and simmer for a few more minutes.

Thicken the soup with classic roux.

If you want to avoid thickening the soup with flour, blend it partially with an immersion blender. The blended pieces will thicken the soup so you don't have to thicken it with anything else.

If you do decide to thicken the soup with traditional roux, you will need:

  • 1 tablespoon of oil
  • 1 small onion
  • 1 tablespoon of plain flour

Lightly fry the chopped onion in the hot oil, sprinkle in the flour and fry for a while. Remove from the heat and add the cold water, stirring constantly.

Add the water as needed until the stock is neither too thick nor too thin. Add the finished stock to the soup and simmer for a few more minutes.

Have a good taste!

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