Lentils have been a staple of Middle Eastern and Indian cuisine for more than 10,000 years, making them among the world's longest-cultivated food crops. Though lentils can be made into hash, timbales and even lasagna, lentils appear most commonly in the United States in lentil soup.
The Facts
A simple lentil soup, made with 1 1/2 cups of dried lentils, water, sliced carrots, onions and celery and a bit of beef bouillon has about 190 calories, 5 of which come from fat, and no saturated fat or trans fat. A serving of this type of lentil soup has about 34 g of carbohydrates, including 16 g of dietary fiber and 13 g of protein. Prepared this way, lentil soup has no cholesterol and 45 mg of sodium.
Types
There are three kinds of lentils that can be used to make soup. Brown lentils can be a rich dark brown in color or a richer, dark brown color and are the type of lentils most commonly found in supermarkets. Green lentils, also known as French lentils, are dark green and glossy with an intense, earthy flavor. Red lentils, also called masoor, are an orange color. You can substitute any of these lentils in a lentil soup recipe without significantly altering its nutritional profile.
Benefits
Lentil soup is an excellent source of fiber, providing about 64 percent of your daily fiber needs in one serving. Lentil soup is also a good source of vitamin A, with about 70 percent of the daily recommended value in one serving, and of iron, with about 20 percent of the daily recommended value for iron per serving. Lentil soup also contains about 10 percent of the daily recommended value for vitamin C and 6 percent of the daily recommended value for calcium.
Significance
Iron deficiency is the most common nutrient deficiency in the world, and many sources of iron, especially meat sources, can be expensive. Lentil soup is an excellent and affordable source of iron. According to the Minnesota State University Extension Service, a recipe for lentil soup like this one would only cost about $1.56 to prepare, which breaks down to about $0.26 per serving.
Considerations
Adding other ingredients to your lentil soup, such as preparing it with chicken broth instead of water, adding tomatoes or squash, or topping your soup with sausage or grated cheese affects its nutritional value. Look for additions that improve your soup's nutritional value to get even more benefits from eating lentil soup.
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