It’s common knowledge that lentils are filled with fiber and iron but did you know that they help rid the body of inflammation too? Yep, by choosing the right lentils to add to your diet, you can reduce inflammation naturally. Here is my favorite anti-inflammatory lentil soup recipe.
When trying to reduce inflammation, look for foods that are high in omega-3 fatty acids, antioxidants, flavonoids, and phenolic compounds.
Black and red lentils contain more antioxidants and omega-3 fatty acids than other types making them perfect for inflammation.
So inflammation happens when the immune system tries to fight against germs, bacteria, fungi, toxins, viruses, and chemicals.
These are things that are everywhere around us daily and it’s nearly impossible to prevent them from getting into your system but they can be controlled.
There are 2 main types of inflammation, acute and chronic. Acute inflammation happens when your body combats these pathogens.
Chronic inflammation is when the body continues to send inflammatory cells to fight even when there is no danger.
When this happens, you start to experience symptoms like swelling, pain, redness, heat, and loss of function in certain areas of your body.
By eating the right foods, losing weight, exercising, drinking enough water, and sleeping well, you can reduce inflammation naturally.
Anti-inflammatory Lentil Soup Recipe
This lentil soup for inflammation yields 3 servings and can be ready in about 45 minutes.
Ingredients:
- 1 cup of red lentils (uncooked & washed)
- 1 medium onion (chopped)
- 2 medium carrots (chopped)
- 1 medium celery stalk (diced)
- 1 tsp of turmeric powder
- 1/2 tsp of ground cumin
- 1/2 tsp of salt
- 1/2 tsp of black pepper
- 4 cups of water
- 1/2 a lemon juice (freshly squeezed)
- 2 tbsp of olive oil
- 1 tbsp of fresh parsley (chopped)
How To Make This Anti-Inflammatory Lentil Soup
Start by heating the olive oil and saute the onions until pale in color, add in the carrots and toss them around for a minute or two.
Next, add in the celery stalks and lentils, give them a quick toss, and add in the water, turmeric, cumin, salt, and black pepper.
Cover and keep the heat on high, as soon as it starts to boil, remove the topping and lower the heat. Half cover the pot so that it does not overflow.
Let it cook for 30-45 minutes on low heat or until it’s done. Sprinkle with parsley and some lemon juice and voila, you’re done.
Anti-inflammatory Lentil Soup Nutrition Facts
Each serving of this anti-inflammatory lentil soup contains | 264 calories | 10 grams of total fat | 1.6 grams of saturated fat | 21% sodium | 33.8g total cabs | 15g dietary fiber |6.5 grams of sugar | 11 grams of protein | 118mg calcium | 32% iron | 898mg potassium.
What Is Considered A Serving Size
So a serving of soup is usually 245 grams. This should add up to a little over 1 cup which is exactly 8.5oz. With that being said, lentil soup has very low calories and a ton of fiber and protein so you can easily consume around 300g per serving, which should amount to 1 1/3 cups.
Are Lentils Anti-Inflammatory?
Yes, lentils and legumes are really effective in reducing inflammation because they are rich in fiber, antioxidants, omega-3 fatty acids, and phytonutrients. According to this study, people who eat high-fiber foods like lentils have lower levels of inflammation.
Which Lentil Is Anti-Inflammatory?
Red and black lentils have the highest amounts of antioxidants and fiber needed to fight inflammation in the body. Also, sprouted lentils (soaked lentils) can provide you with a lot more antioxidants to fight inflammation.
Lastly, 1 cup of lentil contains 480 mg of omega-3 fatty acids which also helps reduce inflammation markers in the body.
How Does This Lentil Soup Reduce Inflammation?
Lentils are rich in vitamins, minerals, fatty acids, and antioxidants that help reduce inflammatory markers in the body. Eating lentils at least 3 times per week is a great way to get all of its amazing benefits.
Carrots contain a good amount of vitamin A and beta-carotene, both have been shown to reduce inflammation. Celery contains an anti-inflammatory compound known as luteolin and turmeric isn’t just a spice.
It has a ton of health benefits including anti-inflammatory properties. Adding turmeric to your meals regularly can reduce the production of enzymes responsible for inflammation.
Cumin powder helps reduce the effects of inflammation such as pain and swelling due to its anti-inflammatory and antiseptic effects.
Soups You May Like To Try
- Anti-Inflammatory Cabbage Soup
- Anti-Inflammatory Soup Cleanse That Works!
- Anti-Inflammatory Bean Soup
- Anti-Inflammatory Chicken Soup
- Anti-Inflammatory Carrot Soup
- Creamy Cauliflower Chicken Soup
Conclusion
There you go! A tasty lentil recipe that actually helps you reduce inflammation. I hope you found this post helpful, if you did, please share it.
I would also love to know how you liked the taste and if you found it helpful. Let me know in the comments below. You can find me on Pinterest if you want to stay updated on new posts and recipes.
Until next time, stay awesome!
