Red Bean Lentil Soup

Red Bean Lentil Soup – Tasty and Nutritious

I enjoy beans and lentils so it was high time I tried something. This Red Bean Lentil soup is delicious, nutritious and satisfying. It is packed full of low-fat, high-fiber goodness.

Time

Prep Time

30 minutes

Cook Time

1 hour

Total Time

1 hour 30 minutes

Servings

12 servings

Ingredients

500 grams red or black beans
250 grams lentils (brown, green or red lentils)
3-4 sweet potatoes
Half a cabbage
5 dessertspoons extra virgin olive oil
1-2 diced tomatoes
1-2 chopped onions
5-6 teaspoons coarse sea salt
1 dessertspoon crushed garlic (powder)
1 dessertspoon black or white pepper (powder)
1 dessertspoon turmeric (powder)

Instructions

Add beans and lentils to a large pot, add water, rinse, add fresh water and leave overnight.
Replace with fresh water. Add sweet potatoes and salt. Bring to a boil, then cover and simmer for 45 minutes or until beans are tender.
Add cabbage, tomatoes, onions, olive oil, garlic, pepper and turmeric bring to a boil and simmer for 15 minutes.
Mix contents with a hand blender. Serve while hot.
Leftovers can be placed in containers and frozen.

Nutrition

Cabbage

Cabbage is low in calories and high in fiber. This makes it an excellent option for maintaining a healthy digestive tract. Additionally, cabbage contains a variety of antioxidant compounds that fight free radicals and reduce stress on your cells. Anthocyanin in particular has a number of benefits, including the protection of red blood cells.

Cabbage contains carbs and dietary fiber, calcium, iron, magnesium, potassium, protein, vitamin A, vitamin B-6 and vitamin C.

Garlic

The health benefits of garlic have been touted for centuries. Garlic helps with prevention and treatment of colds, the flu and studies show that it may help prevent heart disease.

Hot Peppers

Fiery peppers pack major health perks. In terms of vitamin C, they beat oranges 3 to 1. They’re also stuffed with vitamins A, B, and E. 

Health benefits of hot peppers including helping control pain such as stopping migraine pain, extending your life, clearing a running nose, speed metabolism, soothe arthritis, combat cancer, preserve food and helps reduce inflammation.

Olive Oil

Boosts Heart Health, lowers Stroke Risk, fights inflammation, high in anti-oxidants, fights harmful bacteria in the stomach, prevents cancer, and helps your brain.

Onions

Worshiped by the Egyptians as far back as 3500 B.C., the onion symbolized eternity because of its concentric-circle construction.

Onions are rich in powerful sulfuric compounds, responsible for their pungent odor — and for irritating our eyes. Studies also suggest that onions may lower high blood pressure, reduce heart attack risk, and even help protect against cancer.

Red Beans

The antioxidants found in beans can help reduce cell damage caused by free radicals. Beans are diabetes-friendly, lower “bad” cholesterol, help with digestion and lower cancer risk.

They contain carbs and dietary fiber, calcium, iron, magnesium, potassium, protein, vitamin B-6 and vitamin C.

Sea Salt

Could you imagine so many uses for salt? Healthy uses for salt include helping heal canker sores faster, ease swelling of ingrown toenails. Salt is a proven way to help you breathe easier when you’ve got a cold, the flu, or allergies. If you have psoriasis or eczema, it can relieve the scaly patches and inflammation. Salt relieves heartburn, helps with bug bites or stings, sore throat, tired feet, bad breath, it stops heat cramps and relieves constipation. Baking soda (a type of salt) whitens your teeth also.

Sweet Potato

Not all sweet potatoes are orange. Their skins and insides can be white, yellow, brown, red, pink, and purple. The range of color brings different nutrients to the table. Purple-fleshed sweet potatoes are thought to contain super-high levels of antioxidant and anti-inflammatory agents. As these substances pass through your system, they balance out free radicals – chemicals that harm your cells.

They contain carbs and dietary fiber, calcium, iron, magnesium, potassium, protein, vitamin A, vitamin B-6 and vitamin C.

Tomatoes

Tomatoes are loaded with a substance called lycopene. It gives them their bright red color and helps protect them from the ultraviolet rays of the sun. In much the same way, it can help protect your cells from damage.

They contain carbs and dietary fiber, calcium, iron, magnesium, potassium, protein, vitamin A, vitamin B-6 and vitamin C.

Turmeric

A relative of ginger, this vivid yellow-orange spice is common in Indian, Southeast Asian, and Middle Eastern cooking. It’s also been used as medicine in places like India for centuries to treat issues such as breathing problems. Lately, turmeric has been touted as a super food that can fight cancer, ease depression and more.

Featured photo by Ella Olsson on Unsplash

Red Bean Lentil Soup – Bon appétit!

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