One of the best things about lentils is that they cook relatively quickly compared to other legumes, in about 20 minutes. Vegan Lentil Artichoke Soup makes a delicious and quick meal.
This recipe is a prime example of why eating plant-based does not have to be expensive. Legumes like lentils are not only much less expensive than meat, but they are also packed full of protein, fiber, iron, and other antioxidants and nutrients.
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Ingredients in lentil artichoke soup
- red lentils
- fire roasted tomatoes
- water-packed artichoke hearts
- vegetable broth
- lemon juice
- spices (cumin, coriander, etc)
Nutrition in Lentils
Eating more high-fiber foods like lentils not only helps you meet your daily needs, but might also help you better manage your weight.
Fiber in foods helps suppress appetite, and eating an extra 14 grams of fiber a day may help you decrease your caloric intake by 10 percent, according to a 2001 article in Nutrition Review.
Including lentils in your diet may also help prevent chronic illness.
A 2012 study published in the Archives of Internal Medicine found that adding 1 cup of legumes like lentils to the diet of people with diabetes improved blood sugar, cholesterol and triglyceride levels and slightly lowered blood pressure.”–LiveStrong
Different Types of Lentils
Yellow or Red Lentils
These lentils break down more during cooking than other varieties. Rather than tiny, cooked beans, you end up with something more like porridge in consistency with these types of lentils. Think of a bowl of thick dal.
Green or Brown Lentils
Green and brown lentils soften quite a bit during cooking, but they don’t get as soft as yellow or red lentils do. If a recipe just calls for “lentils,” this is usually what the recipe author means, and you can substitute one for the other in many recipes.
French Lentils (aka Le Puy Lentils)
These smaller lentils hold their shape well when cooked. Recipes will usually specify if you need French lentils.
Black Lentils (aka Beluga Lentils)
Black lentils are even smaller than French lentils, and they cook up more quickly on the stove. Like French lentils, recipes for black or beluga lentils will have them listed by name.– Care2 Healthy Living
This delicious Red Lentil Artichoke Stew recipe from The Cancer Survivor’s Guide by Dr. Neal Barnard.
Other Great Lentil Recipes Include:
Plant-Based Vegan Starter Kits $27
- 1/4 cup veggie broth
- 1 onion, diced
- 2 large cloves garlic, minced
- 2 tsps. ground cumin
- 1 tsp. ground coriander
- 2 cups water
- 1 cup dried red lentils
- 1 bay leaf
- 2 cans chopped fire roasted tomatoes
- 1 can water packed artichoke hearts, quartered and drained
- 3-4 tbsps. freshly squeezed lemon juice
- 1/4 tsp. crushed red pepper flakes
- 1/4 tsp. sea salt
- 1/4 tsp. ground black pepper
- Sauté onion in veggie broth over medium heat for about 5 minutes. Add garlic, cumin, and coriander and cook for another 3 minutes, stirring frequently. Add water, lentils and bay leaf and bring to a boil.
- Lower the heat and add fire roasted tomatoes and their liquid, artichoke hearts, lemon juice, and red pepper flakes, salt, and pepper.
- Simmer for about 20 minutes, or until lentil are tender. Remove from heat and discard bay leaf and serve.
Arrowhead Mills Organic Red Lentils, 16 oz
Crock-Pot 6-Quart Cook & Carry Manual Portable Slow Cooker, Stainless Steel
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Amount Per Serving: Calories: 126 Total Fat: 2g Saturated Fat: 0g Carbohydrates: 23g Fiber: 7g Sugar: 6g Protein: 8g