This recipe has been inspired by the eating habits of the citizens living in “Blue Zones”. In these five blue zones (Japan, California, Italy, Greece, Costa Rice) studies show they have a larger than average population living to be Centenarians! This is accredited to not only lifestyle, but eating fresh whole foods, vegetables, fruits, grains, legumes, fish and consuming less meat, dairy and processed foods. This recipe has been developed using a combination of my mother’s recipe (Italy) and a little inspiration by the citizens of Icaria (Greece), Nicoya (Costa Rica) and one country not in the Blue Zone, India!
Lentils are part of the legume family. They are high in protein; 100g of boiled lentils gives you 9 grams of protein. They are also rich in two types of fibre, insoluble and soluble. Insoluble benefitting the colon by encouraging regular bowel movements and the soluble portion, helpful in blood sugar balancing. One cup of cooked lentils boasts 15 grams of fibre!
In the last decade there has been great discussion and studies on grains, beans and legumes among other plant foods that have protective enzymes (phytic acids) and proteins (lectins) and the call to avoiding them. Now, unless someone is dealing with a specific medical condition**, these food categories, add an abundance of nutrients, antioxidants and beneficial gut bacteria. In some cases, mostly in those not used to eating beans or legumes, they may cause some gastrointestinal discomfort like gas and
bloating. The good news there are ways to alleviate some of these symptoms! While lentils are high in lectins, they are low in phytic acid. Cooking, soaking, sprouting and fermenting help to reduce both. However, lentils, do not require soaking before cooking, but you can sprout them for 1-2 days before cooking to help further reduce some of these compounds. As well, if you are consistent in incorporating beans into your diet for at least three weeks, your gut bacteria will begin to produce enzymes and bacteria which will help your body digest these plant foods without excess gas or bloating!
As an added bonus, I have included my quick lunch version at the bottom as well!!
Buon Appetito!
**As lentils are also high in purines, individuals with kidney disease or gout should exercise caution and eat sparingly.
**If you have any undiagnosed/ diagnosed gut issues always check with your health practitioner before incorporating any dietary changes.
Centenarian Lentil Soup
Prep Time: 15 minutes
Cook Time: 45 minutes - 1 hour
Ingredients:
1 1/2 cup of lentils, preferably black, rinsed
8 cups of vegetable broth (homemade or low sodium )
1/2 tsp sea salt or Herbamare salt
1 beefsteak tomato or 2 Roma tomatoes, chopped
2-3 stalks of celery, chopped
1/4 cup of celery leaves, finely chopped
1 medium yellow onion, finely chopped
1/2 cup chopped leek
2 tsp of ground cumin
2 bay leaves
1 carrot ,diced*
1 medium sweet potato, diced*
2 tbsp of olive oil, plus more for drizzling
1 tbsp of lemon or apple cider vinegar at the end of cooking ( to help further break down the lentils enzymes).
*Optional Vegetable Version
Substitute parsnip for carrot; sweet potato for 4-6 baby yellow potatoes
Preparation:
In a large soup pot, warm 2 tbsp of olive oil on medium- high heat. Add the chopped celery with celery leaves, add the carrot and onions, leeks and sauté for 2- 3 minutes till onion has softened.
Add cumin, bay leaves and stir 30 seconds.
Add salt, tomato, sweet potato and stir.
Add the black lentils, (ensuring they have been scanned to avoid any debris or tiny stones) and the vegetable broth.
Lower temperature to medium and allow to simmer for 45 minutes to 1 hour till lentils have softened. Stir occasionally.
Meal Preparation/Tips:
add salt at the end of cooking (last 10 minutes) to help with tenderness of the legumes
serve in a bowl drizzled with olive oil and sprinkled with pecorino (or parmesan) cheese.
eat with flax crackers or a sourdough bread.
Alternatively, serve on a bed of cooked brown rice spaghetti pasta, crack into small (2cm pieces prior to cooking); drizzle olive oil and sprinkle with pecorino cheese.
add lemon juice or apple cider vinegar (1-2 tsp) in the final 5-8 minutes of cooking to help further break down the enzymes that may create gas or bloating.
sprouting the lentils (1-2 days) helps to break down lectins and enzymes that inhibit some mineral absorption.
Here is a quick lunch version, still just as tasty and filling!
Indian Spiced Lentil Soup: Quick Easy Version
Prep: 20 minutes
Cook: 1 hour 30 minutes
Serving: 4
1 cup of lentils, black or green
2-3 cups of vegetable broth or water, enough to cover lentils
1 tbsp of olive oil or ghee
1 tsp of cumin seeds and/or black seeds
1 red onion, finely diced
1 tsp of turmeric powder
1 tsp of garam masala
2 tsp of fresh grated ginger
2 celery stalks with leaves, finely chopped
1 large tomato, diced and seeds removed
1 garlic, chopped
sea salt to taste
cilantro topping
References:
https://pubmed.ncbi.nlm.nih.gov/29580532/
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