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The World's Healthiest Foods : Lentils

Moroccan Lentil Soup Recipe


Ingredients
2 tbsp olive oil
1 large onion, diced
2-3 cloves garlic, chopped
1 tbsp grated fresh ginger
2 tbsp tomato paste
1 tbsp ground cumin
2 tsp ground coriander
½ tsp smoked paprika
½ tsp turmeric
1 tsp chilli flakes
pinch of saffron (optional)
400g can tomatoes in juice
2 cups puy lentils, washed
9-10 cups water
1 tsp salt
ground black pepper
½ cup chopped fresh coriander or parsley

Optional*

2 carrots, peeled and grated
2 stalks celery, finely diced
250g pumpkin, grated

Method

Heat oil in a medium-large saucepan and gently fry onion, garlic, ginger, tomato paste and spices until aromatic and onion has softened without browning. Add vegetables*, lentils and water and simmer on lowest heat for 1 hour. Season to taste. 

When ready to serve, mix in coriander or parsley. Delicious served with crusty bread topped with hummus. Soup reheats well.




 molybdenum330%

 folate90%

 fiber63%

 copper56%

 phosphorus51%

 manganese49%

 iron37%

 protein36%

 vitamin B128%

 pantothenic acid25%

 zinc23%

 vitamin B621%

 potassium21%

Health Benefits

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out.

Lentils—A Fiber All Star

Check a chart of the fiber content in foods; you'll see legumes leading the pack. Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Love Your Heart—Eat Lentils

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream—a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.
Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.



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