Rich in iron, lentils are an excellent substitute for meat. But that’s not all — they also contain a good dose of other minerals and vitamins, particularly the very-important-for-functioning B vitamins. That’s enough reason to eat them, don’t you think? Besides all the healthy aspects of this legume, lentils don’t negatively affect the taste of any dish (contrary to what you might think). Depending on the quality of lentils you choose, the flavor is often delicate yet rich with nuance. Even for those who are looking for something that won’t compromise your diet: try this soup… there are so few calories and so much taste.
Lentil soup, few calories and so much flavor
Depending on the ingredients, lentil soup can be made in a lighter version or made to be more substantial. If you opt for the light version -- made only of legumes and vegetables, the calorie count will be really low. One hundred grams of dried lentils contain about 300 calories -- but once cooked, the same amount of lentils will contain even less calories (reduced to 90!). For scrumptious fried lentils, you’ll need an onion, a carrot, a clove of garlic, half a stalk of celery and a tablespoon of extra virgin olive oil (we’re at about 45 calories total so far). For those who want to add some potato, go ahead! Potatoes actually help the soup’s various components bind together --especially when you add a tablespoon of tomato paste, as well. After you finish preparing everything (a pretty fast process if you remembered to let the lentils soak overnight), serve warm. A bowl of this soup (i.e. a single serving) registers at only 155 calories! Pretty good deal, right?
Lentil soup, the gourmet version
For the most demanding of palates, there is a slightly richer and tastier recipe to follow. Of course, the calorie count in this case will inevitably rise -- but the taste will also be affected… in a positive way. To flavor your lentil soup, for example, prepare with roasted chestnuts and lard instead of the traditional fried soup. To accompany this delicacy, make homemade bread croutons with a drizzle of olive oil. For this recipe, it’s better to focus on the amount of flavor… not the number of calories!