Lentil Soup
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| Servings | Prep Time |
| 4 | 10minutes |
| Cook Time |
| 55minutes |
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Lentil Soup
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Ingredients
- 500gr Red lentils
- ¼ cup olive oil
- 1 large chopped onion
- 3 garlic cloves(chopped)
- 2liter Water
- 1.5 tsp salt
- 0.5tsp Pepper
- 1.5tsp Cumin
Units:
Instructions
- • Chop the onion & fry in a hot olive oil until it becomes translucent.
- • Add the chopped garlic and after you lower the heat and keep cooking until garlic starts to change color.
- • Add the washed red lentils and stir.
- • Cover the lentil with water and leave to cook until they are tender, for ¾ of an hour (it is recommended to lower the heat when it reaches the boiling point)
- • When the lentils are done add the spices, mix it well and let it boil again, then serve.
Recipe Notes
Contributor: Sabah Hassan, 74
Place: Battir – Bethlehem
Personal Background: Housewife, peasant
| Recipe’s Personal Background | How did you learn this recipe? | I learned it from my family. |
| Is there some memory/historical event connected to this recipe? | It is eaten during the wintertime. | |
| Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)? | No | |
| Mediterranean Background | Any tradition this receipe is connected to? If yes, which one? Can you describe it? | It is one of the vastly cooked dishes during the fasting time of Easter. |
| Any Festivity this recipe is connected to? If yes, which one? Can you describe it? | No | |
| Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment? |
No | |
| Season (season this food is linked to) | It can be cooked all year round, but it is more common during winter time. |
| Ingredient | Nutritional Importance | Health Benefits |
| Red lentils | 1 cup of cooked lentils provides: • 520 calories. • 80 g carbohydrate • 20 g dietary fiber • 0.67 g total fat • 0.1 g saturated fat • 0 mg Cholesterol • 40 g protein |
Lentils are a very good source of cholesterol-lowering fiber. Lentils also have benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of seven important minerals. |
| Olive oil | 100 grams of olive oil provide: • 884 calories. • 0 g carbohydrates • 0 g dietary fiber • 216 g total fat • 30 g saturated fat • 0 mg cholesterol • 0 g protein |
Olive oil carries large amounts of plant-derived anti-oxidants, phyto-sterols, and vitamins. Studies suggest that olive oil diet reduces the risk of type 2 diabetes, and might help prevent stroke. Olive oil helps improve the artrial function of elderly individuals thus keeping the heart young. Studies also suggest that the high content of Vitamin K in olive oil helps fight osteoporosis and protects against neuronal damage in the brain. Olive oil also protects against depression. The high content of Vitamin E protects against harmful oxygen free radicals. |
| Onion | Good source of fibre, vitamin C, vitamin B6, folate, potassium and manganese. | It shows anti-inflammatory and anti-oxidant properties. The combination of these properties can prevent some cardiovascular diseases and cancers. |
| Garlic | Great source of vitamin C, vitamin B6 and manganese.It also contains considerable levels of minerals such as calcium, phosphorus and selenium. | Its properties are enhanced if eaten raw. Evidence suggests that the ingestion of garlic reduces the risk of cancer, specifically prostate, oesophagus, colorectal and ovaries. It shows antibacterial and antiviral properties, yet revealing interesting moderate effects in the reduction of blood pressure, cholesterol and triglycerides. |
| Additional information | ||
| Is it suggested to eat this meal if you suffer from some disease? If yes, for which one? | It deals with diabetes type II and also, it is beneficial for those who suffer from cardiovascular problems. | |
| What is the primary base with which your food is prepared? Is this a derivative of oil or another base? | – | |
| What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments? | • Lentils, that derive from legumes. • Olive oil, which is a good source of polyunsaturated fatty acids. • Garlic and onions, which are vegetables and members of the allium family. |
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