Our vegan, hearty lentil soup with low-sodium, low-fat, heart-healthy ingredients of carrots, onions, garlic, spices and more may help one stay cozy on a chilly winter day. This delicious, hearty lentil soup not only warms a person on a chilly day but may also help lower cholesterol with the high-fiber level content of the lentils.
These lentils may also play an important role in the prevention of certain degenerative diseases, including heart disease (1).
The combination of carrots, potatoes, celery and onions - along with the lentils gives the hearty flavor to this Greek style soup. In addition, the low-fat olive oil adds just the right amount of richness. This heart-healthy soup may also help protect the heart due to the high levels of folic acid and magnesium.
The nutrients in the hearty lentil soup of folic acid and magnesium may help reduce blood clots and possibly prevent hardening of the arteries. Magnesium is also very important for the heart as many studies have shown a correlation between magnesium and reduced arrhythmias (rapid heart beat or atrial fibrillation).
The onions and garlic in this soup recipe may also reduce a persons risk of blood clots. Also, onions may also help the heart due to the rich abundance of flavonoids. Studies have shown a connection between garlic and more flexible arteries, which may be helpful in preventing blood clots.
2 cups dry brown lentils, rinsed
8 cups water
½ onion, chopped
1 small carrot, chopped
2 teaspoons oregano
2 cloves garlic, minced
1 celery stalk, chopped
1 small potato, chopped
2 tablespoons extra virgin olive oil
2 bay leaves
seas salt, to taste (optional)
In a large saucepan or soup pot, combine all ingredients. Bring to a boil Reduce heat, cover, and simmer until lentils are very soft, about 50 to 60 minutes. Makes 6 servings.
Garnish with oregano sprigs.
Calories 267, Protein 16 g, Carbohydrates 41 g, Fiber 15 g, Total Fat 5 g, Saturated Fat 1 g, Iron 6 mg, Sodium 618 mg, Folate 311 mcg, Calcium 56 mg, Magnesium 72 mg
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