Lentils are a high-protein legume that comes in yellow, green, black, and red varieties. They’re very easy to cook and inexpensive, making them a true household staple (11).
Red lentils are mild and cook very quickly. They’re often found in pasta sauces and daal soup.
Green lentils are slightly nutty and are often used in French cuisine as well as salads and cold dishes.
Brown lentils are very soft when cooked and make great additions to soups, stuffing, and stews.
Black lentils, also called beluga lentils, hold their shape when cooked and closely resemble caviar. You can find them in salads and pilafs.
1 cup of red lentils contains the following (12):
- 90 percent of your daily value of folate
- 37 percent of iron
- 17 percent of zinc
- 49 percent of manganese
- 36 percent of phosphorus
- 22 percent of thiamin
- 21 percent of potassium
- 18 percent of vitamin B6
- 25 percent of copper
- 18 percent of magnesium
These nutrients all help improve obesity, diabetes, heart disease, and overall mortality while boosting energy and maintaining a healthy weight.
Plus, the fiber in lentils improves blood cholesterol levels, stabilizes blood pressure, and lowers risks of heart disease and stroke (13,14). Fiber also improves digestion, increases satiety, and promotes regular bowel movements (15).
Because of their high fiber content, lentils can cause flatulence if you’re used to eating them, so gradually incorporate them into your diet and keep your fluids up throughout.
Apples are incredibly healthy and versatile, benefiting anything from asthma and Alzheimer’s disease to weight management, bone health, pulmonary function and gastrointestinal health (16).
Packed with vitamin C, apples help with the growth and repair of tissues in all parts of your body by helping your body produce collagen. As an antioxidant, this nutrient protects against free radical damage (17).
Studies show that apples reduce the risk of lung cancer thanks to their high levels of quercetin. This and other flavonoids reduce cardiovascular risk, as well as other conditions like asthma, and diabetes. They even improve cholesterol levels (18). Most nutrients are found in the skin of apples, so make sure not to peel them before eating.
This lentil soup recipe is a great way to get a boost of veggies and some well-needed fiber. It also warms you up and thins mucus to make sure you get rid of any bugs in your system. Best of all, it’s easy to make and doesn’t require constant attention while cooking. Plus, you can also add other ingredients and customize pretty this lentil soup recipe to your taste.