As each subsequent trip to the grocery store leaves more and more Americans feeling pinched in their wallet, lentils are making a comeback as Christians seek out both affordable and traditional meal plans for Lent. Lentils were historically a ‘poor man’s food’ as they were abundant and affordable for a source of protein when animal meat was harder to come by for the masses.
Throughout time, this legume was comparatively affordable, dense in important nutrients, and a reliable source of plant-based protein and other critical elements like iron. This Lent, then, take a trip into the past to rediscover how the ‘peasant’s protein’ provided essential nutrients in a scrumptious and hearty soup.
According to nutritional data, lentils pack a protein punch; a cup of raw and uncooked lentils contain about 120 grams of protein. For a quick comparison, a cup of chopped steak – roughly 250 grams of the red meat – offers about 62 grams of protein. While this excludes other benefits of red meat, a side-by-side of protein offerings means lentils can still deliver what many folks are looking for on meatless Fridays.
Additionally, lentils are packed with critical nutrients like folate, iron, magnesium, and zinc. They are a great source of fiber and complex carbohydrates as well. Some studies even suggest they can help lower cholesterol, manage blood sugar levels, and contribute to a healthier cardiovascular system.
With that in mind, a frugal and nourishing option such as lentils are a great place to add variety to a diet constricted by observing the sacrifice of the flesh of Jesus Christ on the cross. The preparation of this Traditional Lenten Lentil Soup, Peasant’s Protein, is simple and straightforward. No fancy equipment needed! And while we’re at it, sustainably-caught canned tuna can also do wonders on a time crunch and budget; be sure to check out our Spicy Tuna Rice Bowl.
To begin, round up the ingredients. This particular recipe calls for red, brown, or green lentils; use what you have lying around or buy all three and try each one out in turn to decide what you and your family like best. For some healthy vegetable crunch and flavor, carrots, celery, and onions can also be used. Garlic, broth (on Lent it’s best to avoid bone and chicken broth, so look for vegetable or fish varieties), thyme, and bay leaves contribute to a rich and layered flavor profile.
First, chop or dice the vegetables and then saute them in olive oil over medium heat. If you’re cooking with all three, do half a cup of each, but just know you can play around with measurements. I always like to sneak in more vegetables for my kids, so I do more carrots than the recipe calls for. It also adds some filling weight to the meal and counterbalance to the earthy notes of the broth and lentils.
Once the veggies have been sweating for a moment, add a few cloves of minced garlic for a quick stir as well. Again, you know your palate best. My family loves garlic, so I am always quite liberal with my vampire-warding contributions.
Next measure out one cup of lentils for every three cups of broth. Sprinkle thyme, salt, and pepper, and a few bay leaves. Simmer everything for thirty to forty minutes to let the diverse cast of ingredients and flavor meld together. A quick taste can determine if more salt is needed, and the soup is done when the lentils have softened.