Lentil soup is a tasty, nutrient-dense, and relatively affordable dish that can help you on your weight loss journey. Lentils (Lens culinaris) are a tasty, versatile, and nutrient-dense legume native to North America and Western Asia. They’re enjoyed globally in a wide range of dishes, such as soups, dal, salads, cakes, and bread.
Nutritional Powerhouse: Unveiling the Benefits of Lentils
For a humble-looking legume, lentils have a lot to offer! 🍲 Lentil soup is not only a delicious and comforting dish, but it's also packed with amazing nutrients our bodies need. Lentils are legumes that come in different colors and sizes, and they have a slough of health benefits for your body and mind. One cup of cooked lentils has 200-250 calories, less than a gram of total fat, 40g of carbs, 16g of dietary fiber, and 18g of protein. These small, gluten-free legumes pack a healthful punch. Lentils are rich in vitamins, minerals and fiber, without the fat or cholesterol of red meat. Lentils are typically cheap to buy, can be stored for long periods, are easy to cook with, and provide numerous essential nutrients, making them an ideal part of your diet.
Types of Lentils
Lentils are edible seeds of the legume family. Like beans and peas, they grow in pods. The most common types are:
- Brown lentils (European lentils): The least expensive type of lentil, brown lentils stay firm, making them an easy replacement for black beans in burgers and soups. Brown lentils are used Ayurvedically according to their qualities. They pacify Pitta and Kapha dosha and could aggravate Vata due to their astringent taste which promotes dryness. Like all food, brown lentils have medicinal properties too. They act as an appetite suppressant and do not cause weight gain.
- Green lentils (French lentils): These nutty-tasting lentils stay firm when cooked. They’re especially good in salads. Some research suggests that green lentils may be more effective at increasing feelings of fullness and reducing the desire to eat compared to red lentils.
- Red lentils: The fastest cooking, this mild and sweet lentil gets soft when cooked, so you can use them in purees and Indian dals. (Lentils also come in shades of yellow and orange.)
- Black lentils: The tiniest type, these lentils look almost like caviar. In fact, they’re called Beluga lentils.
Lentils and Weight Management
Lentil soup can help support weight loss if it’s part of a nutrient-dense and balanced diet. However, eating lentil soup alone may increase the risk of undereating or malnutrition. Although limited studies have examined the direct effects of eating lentil soup on weight loss, research suggests that higher soup consumption is associated with lower obesity rates. Lentils are also a low calorie legume packed with beneficial nutrients that may contribute to weight loss, gut health, and the reduction of inflammation and oxidative stress.
Incorporating lentils into your diet can significantly aid in weight loss. The rich fiber and protein content of lentils helps you feel full and stay full longer which reduces overall food intake and fights cravings. Lentils hit a sweet spot-high in both protein and fiber for very few calories. Compared to quinoa, they deliver twice the fiber and more than double the protein for roughly the same calories. And while edamame wins on protein, lentils have a big advantage: less fat and more fiber, which means they’ll keep you satisfied longer without adding extra calories.
Read also: Explore Mediterranean Diet Lentils
How Lentil Soup Supports Weight Loss
Lentils are low in calories and high in nutrition. With only 116 calories in a ½-cup cooked serving, lentils deliver an impressive 9 grams of protein and nearly 8 grams of fiber-two nutrients that work together to keep you full and satisfied. Yes, lentils can be an excellent food for weight loss. With just 116 calories per 100-gram serving (about half a cup cooked), lentils are low in energy density but surprisingly satisfying. The real stars are their 9 grams of protein and nearly 8 grams of fiber, a duo that helps preserve muscle while keeping hunger at bay.
Protein Power: Boosting Metabolism and Reducing Hunger
Lentils are rich in amino acids and protein, one of the most important nutrients for weight management. A 100-gram (g) portion of lentils contains nearly 24 g of protein. Research suggests that protein may help promote weight loss in several ways, such as:
- increasing feelings of fullness
- reducing hunger throughout the day
- boosting metabolism
- increasing the thermogenesis of food
- maintaining muscle mass
The higher protein content of lentil soup helps maintain muscle mass, which is crucial for a healthy metabolism. Lentils are a relatively cheap source of protein. They’re also a nutrient-dense option, which can be helpful if you eat a strictly plant-based diet, such as a vegetarian or vegan diet.
Despite these benefits, however, lentils don’t provide all of the essential amino acids. These are the building blocks of protein your body needs to function, but they’re only available through diet. To ensure you get all of the essential amino acids and beneficial proteins your body needs, consider eating a wide range of protein sources, many of which could be added to a lentil soup. These may include:
- other legumes and beans
- soya products
- some whole grains
- tofu
- fish
- meat
- eggs
- dairy products
Fiber-Rich: Promoting Digestive Health and Satiety
In addition to protein, lentils are full of fiber, which is important for healthy digestion and weight management. Lentils are rich in fiber, which helps improve your digestion and lower your cholesterol levels. Fiber also helps regulate your blood sugar levels, preventing spikes and crashes that can affect your mood and energy. Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels.
Read also: Lentil Soup and Keto Diet
Vitamins and Minerals: Supporting Overall Health
Lentils aren’t just about protein and fiber-they’re also loaded with key vitamins and minerals that keep your body running smoothly while you’re cutting calories. Just half a cup delivers nearly half your daily folate, crucial for cell repair and energy metabolism. You’ll also get iron to fight fatigue, copper to help absorb that iron, and manganese to support strong bones and antioxidant defenses.
Maximizing Lentil Soup's Weight Loss Potential
There are many types of lentil soups. In most cases, they can be worked into a weight loss plan. The two key things to remember is maintaining a calorie deficit and eating lentil soup as part of a balanced diet.
Calorie Control: Choosing the Right Ingredients
All types of lentil soup may fit a weight loss diet, but there are things to consider. A lentil soup that contains heavy cream or fatty meats may be higher in calories and saturated fats. If you have a calorie goal, then you’ll likely need to eat a smaller portion of this type of soup to stay within your goal.
On the other hand, a lentil soup that contains lean protein sources, vegetables, and a low fat broth may be lower in calories. This means you might be able to eat a larger portion and still meet your caloric goals.
Canned vs. Dried Lentils: Nutritional Considerations
Canned or vacuum-sealed lentils are very efficient ways to add them into soups. Some research found that canned lentils may have less available nutrients like proteins, fibers, and magnesium than dried lentils prepared at home. That said, more research is needed to understand the effects of canned lentils on weight loss. If you do use canned lentils, it’s best to rinse them first to reduce the amount of sodium.
Read also: Weight Loss with Lentils
Incorporating Lentil Soup into a Balanced Diet
Remember that lentil soup is best consumed as part of a well-balanced diet. This includes eating fruits, vegetables, lean proteins, whole grains, and low fat dairy products.
Meal Prepping: A Strategy for Consistent Healthy Eating
Meal prepping involves cooking a large batch of lentil soup and dividing it into individual portions that can be eaten later during the week or stored in the freezer. A 2020 study in 139 participants found that those who meal planned experienced greater weight loss than those who didn’t. The research also found that meal planning had a greater effect than exercise planning.
Meal prepping can help you stay consistent in eating balanced meals and take the stress out of cooking if you’re really busy. It can also prevent you from reaching for ultra-processed snacks and takeout foods that are usually calorie-dense and low in nutrients, which can increase the risk of weight gain.
Beyond Weight Loss: Additional Health Benefits of Lentils
The nutritional and health benefits of lentils have been studied for years. Lentils provide a variety of health benefits and may play a role in helping people reduce or manage diabetes, obesity, cardiovascular diseases, and some cancers. The polyphenols (a type of antioxidants) and lectins in lentils have anticancer properties, which may help decrease tumor growth. In addition, lentils can provide other health benefits like:
Heart Health
Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen, and nutrients throughout the body. Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure. One study found that eating lentils led to greater reductions in blood pressure than eating chickpeas, peas or beans.
The polyphenols in lentils may help reduce blood pressure and cholesterol, helping your heart and cardiovascular system. A review of eight trials found that individuals who ate about a cup of legumes every day for ten weeks experienced a decrease in their blood pressure. An analysis of 26 randomized controlled trials found that diets containing legumes like lentils can lower LDL (“bad”) cholesterol. Too much LDL cholesterol buildup in your body can lead to a heart attack or stroke.
Diabetes Management
Research suggests that regularly eating lentils may help with the management and prevention of diabetes. Lentils may help improve blood sugar levels and lipid metabolism in both diabetic and healthy individuals. The high fiber, manganese, and flavonoid content may play an important role in why lentils help people with diabetes.
Antioxidant Properties
Lentils contain antioxidants, which are compounds that protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause inflammation, aging, and chronic diseases. Antioxidants help fight off these harmful agents and support your immune system.
Sustained Energy
Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are a source of complex carbohydrates, which provide you with a steady and sustained source of energy. Complex carbohydrates take longer to digest than simple sugars, so they keep you feeling full and energized for longer.
Potential Side Effects and Precautions
There are limited risks of eating lentil soup every day for weight loss if it’s part of a well-balanced diet. That said, only eating lentils or lentil soup may increase your risk of malnutrition. Some gastrointestinal symptoms have also been associated with high consumption of lentils, such as:
- cramping
- bloating
- flatulence
- abdominal discomfort
Eat too many lentils, or undercooked lentils, and you may feel the effects - and anyone near you might hear them. Lentils, like some fruits and vegetables, contain fiber that’s difficult for your body to break down. It also helps produce good bacteria in your gut. But too much can cause cramping and gas. To minimize these symptoms, Homan recommends gradually increasing your fiber intake.
Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.
You may also have a lentil allergy, especially if other legumes such as chickpeas give you an allergic reaction. It’s not so unusual. In parts of Europe, including Spain, lentil allergy is reported to be more common than peanut allergy.
Preparing Lentil Soup: Tips and Recipes
Lentils are simple to prepare and cook. You don’t need to soak dry lentils overnight in water, unlike many other beans. Just rinse them to remove any dirt or debris. Toss any lentils that look rotten or damaged.
You can buy whole lentils with their husks or split with husks removed. You can also find canned lentils. Red lentils cook quickly, usually in 5 minutes. Other types may need to cook for at least 20 minutes or more, so plan ahead. Put them in a pot covered with about a half-inch of water and bring to a boil. Reduce heat and simmer, uncovered. Check often and add water, if needed.
You can flavor lentils with your favorite spices, such as garlic, thyme, or cumin. Lentils are commonly used in vegetarian and vegan cooking, as they are a good source of protein. Lentils taste delicious in soups and stews. They are often served over rice.
Lentil Soup Recipe Example
Here’s a delicious recipe using lentils. It’s healthy, hearty, high in protein, and low in calories. You can use meat in this recipe or keep it vegetarian. When you omit the meat and keep it vegetarian it becomes a detox dish. Eat it alongside rice or on its own as a thick soup.
Ingredients:
- Beef cubes (optional)
- Olive oil
- Carrots, chopped
- Onions, chopped
- Celery, chopped
- Ground coriander
- Turmeric
- Cumin
- Garlic, minced
- Rinsed lentils
- Stock (or water)
- Water (or stock)
- Thyme
- Bay leaf
- Salt and pepper to taste
- Sherry vinegar or lemon juice
- Parsley, chopped
Directions:
- Cook the beef cubes as you would usually do and set them aside.
- Heat the olive oil on medium high and add the carrots, onions, celery, ground coriander, turmeric and cumin. Stirring frequently, cook until softened, about 5-7 minutes. Add the garlic and cook a minute more, until fragrant.
- Add in the cooked beef cubes (if using), the rinsed lentils, stock, water, thyme and bay leaf. At this point add a teaspoon of salt and some pepper. You will season more to taste later. Bring to a boil and reduce the heat to a simmer. Cook partially covered until the lentils are tender, about 40 minutes.
- Add the sherry vinegar or lemon juice and parsley to the stew. Add salt and freshly ground black pepper to taste. You may need to add more salt than you expect, especially if you are making the stew with water only and not water and stock. And if you want it hearty make it all with stock.* You can certainly play with the quantity of the spices according to taste.
Other Lentil Soup Recipe Ideas
- Lentil Soup with Miso (vegan and soy-free)
- Lentil Soup with Greens