Lentils, you probably have some in your pantry. My favorite variety of Lentils are Golden Lentils. They are often praised for their vibrant hue, aren’t just a visual delight – they pack a nutritional punch that can elevate your health. Let’s delve into the nutritional benefits of these tiny, golden gems.
Protein Powerhouse:
- Golden lentils are an excellent plant-based source of protein, making them an essential component for vegetarians and vegans. Protein is crucial for muscle repair, immune function, and overall body strength.
Rich in Dietary Fiber:
- Fiber is a nutritional hero, aiding in digestion and promoting a feeling of fullness. Golden lentils provide a significant amount of dietary fiber, contributing to digestive health and assisting in weight management.
Vitamins and Minerals Galore:
- These lentils are a treasure trove of essential vitamins and minerals, including iron, potassium, phosphorus, and B-vitamins. Iron is vital for oxygen transport, potassium supports heart health, and B-vitamins play a role in energy metabolism.
Heart-Healthy Goodness:
- Golden lentils contribute to heart health by being low in saturated fat and high in soluble fiber. The fiber helps lower cholesterol levels, promoting cardiovascular well-being.
Blood Sugar Management:
- The fiber and complex carbohydrates in golden lentils contribute to stable blood sugar levels, making them an excellent choice for individuals managing diabetes or aiming for balanced energy throughout the day.
Versatile and Delicious:
- Beyond their nutritional benefits, golden lentils are versatile in the kitchen. They can be used in a variety of dishes, from soups and stews to salads and curries, providing a delicious way to enhance your meals.
Incorporating golden lentils into your diet not only adds a burst of golden color to your plate but also provides a range of nutrients that support overall health. I order my Golden Lentils from Azure Standard here’s another online option, and of course also check your local grocery store (check the bulk bin section). Whether you’re aiming for a protein boost, better digestion, or heart-friendly choices, these golden lentils are a nutritious and flavorful addition to your culinary repertoire. Embrace the golden goodness and savor the health benefits they bring to your table!
A quick and easy weeknight Recipe to try:
Lemony Golden Lentil Soup
Ingredients
- 2 tablespoons olive oil
- 1 cup dry yellow lentils rinsed and drained
- 1 large onion finely chopped
- 4 carrots sliced into circles
- 3 celery stalks chopped
- 4 cloves garlic, minced
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground paprika
- 1/4 teaspoon cayenne pepper adjust to taste
- 4 cups vegetable or chicken bone broth
- 1 can 14 oz diced tomatoes, undrained
Add at the end:
- 1 can coconut milk Sub for 1 cup heavy whipping cream
- 1 lemon zested and juiced Add an extra lemon for a little more lemony flavor
- Few handfuls of fresh or frozen spinach Finely chopped kale works too
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish optional
Instructions
- Add olive oil, chopped onion, carrots, celery, and garlic into the Instant Pot.
- Stir in the dry yellow lentils, ground turmeric, ground cumin, ground coriander, ground paprika, and cayenne pepper. Mix well to coat the lentils and vegetables with the spices.
- Add the broth and undrained diced tomatoes to the Instant Pot.
- Secure the lid on the Instant Pot and set it to "Manual" or "Pressure Cook" mode for 10 minutes. Ensure the steam valve is sealed.
- Allow the Instant Pot to naturally release pressure for 10 minutes. Then, carefully quick-release any remaining pressure.
- Open the Instant Pot and season the soup with salt and pepper to taste. Stir in lemon zest and juice and coconut milk. Add spinach if using. Adjust the spice levels if needed by adding more cayenne pepper for heat.
- Optional: For a creamier texture, use an immersion blender to partially blend the soup, leaving some lentils and vegetables whole.
- Ladle the Instant Pot Golden Lentil Soup into bowls. Garnish with fresh cilantro or parsley if desired. Serve with lemon wedges on the side for a burst of citrus flavor.
Notes
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add chopped onion, carrots, celery, and garlic. Sauté until the vegetables are softened, about 5 minutes.
- Add Lentils and Spices: Stir in the dry yellow lentils, ground turmeric, ground cumin, ground coriander, ground paprika, and cayenne pepper. Mix well to coat the lentils and vegetables with the spices.
- Pour in Broth and Tomatoes: Pour in the vegetable broth and add the undrained diced tomatoes. Bring the soup to a boil, then reduce the heat to simmer. Cover and let it cook for about 25-30 minutes or until lentils are tender.
- Season and Adjust: Season the soup with salt and pepper to taste. Adjust the spice levels if needed by adding more cayenne pepper for heat. Add lemon juice/zest and coconut milk. Stir in spinach/leafy greens if using.
- Blend (Optional): For a creamier texture, you can use an immersion blender to partially blend the soup, leaving some lentils and vegetables whole.
