Tasty Lentils Soup
Lentils Soup ! Nothing better for a winter dinner!
Lentils are made up of over 25% protein, which makes it a good meat alternative. They are also a great source of Iron, B vitamins, Magnesium, Phosphorous, Potassium, Zinc, Copper and Manganese. Lentils are high in fiber, which supports regular bowel movement and the growth of healthy gut bacteria. Lentils are rich in polyphenols such as procyadin and flavonols which have strong antioxidant, anti inflammatory and neuroprotective effects.
You should to soak lentils around 6 hours to prevent anti nutrients, such as lectins and phytic acid which reduce the absorption of some nutrients, and tannins that may impair iron absorption .
Ingredients :
- 500 g of red lentils
- 2 cups of chopped onions
- 2 garlic cloves mashed
- 4 cloves
- salt and pepper to taste
- 2 bay leaf
- cumin for taste
- 1 cup og parsley and cilantro
- lemon zest
- chopped spinach
How to make it :
1- Put to soak the lentils about 6 hours
2- In a pan put the onion and garlic, and sauté until soft
3- Add the lentils , cumin, cloves, bay leaf, salt and pepper, and stir.
4- Put water and cook until the lentils soft (about 10 minutes)
5 -Add the chopped spinach and stir 2 minutes
6- Add some lemon zest
7- Add parsley and cilantro and remove from the heat
8- You can add olive oil on the top for taste .
Now just eat and enjoy !
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