Lentil soup, ideal against diseases

Lentils are traditionally a symbol of luck and wealth and are a typical Christmas dish (and especially New Year's Eve dinner), but today I'll share some good reasons to eat them year-round and a simple and tasty recipe, perfect for winter meals.

• Like all legumes, lentils are rich in plant-based proteins and are therefore a great alternative to animal-based foods. They can be eaten as a main course instead of meat or fish.
• Lentils contain a good percentage of phosphorus , potassium and iron , are easily digestible and contain neither fat nor cholesterol; furthermore, they are gluten-free and are therefore considered an excellent food even for celiacs.
• They are rich in dietary fiber , making them excellent for regulating bowel movements and keeping cholesterol levels under control.
• They have antioxidant properties and a high isoflavone content: they are an excellent ally in the prevention of some forms of cancer.
• Eating lentils slows down the body's absorption of carbohydrates: the sugar from digestion is absorbed by the body very slowly, thus avoiding blood sugar spikes .

How many properties in such a small legume!

First, you need to soak them , although not all lentils need it (the so-called small ones don't). To cook them, place them in a pot and cover them completely with water, then simmer for 20-40 minutes depending on the variety (about half that in a pressure cooker). You can also add onion, garlic, vegetables, and herbs.

The recipe I'm sharing uses onion . It's worth spending a few words on this wonderful vegetable. Especially after holidays or dinners where you've overindulged in cured meats and cured meats, it's important (and necessary!) to remedy this. How? By eating foods that reduce, at least in part, the negative effects that nitrites, nitrates, and aromatic hydrocarbons (especially found in cured meats) have on our bodies. And so the "allium family" comes to our aid: garlic, onion, chives, and leeks. They're rich in water and vitamins, low in calories, help lower blood cholesterol levels, and boost the immune system.

The recipe below contains other valuable ingredients: grains and cabbage : a combination of excellent nutrients for our health! And let's not forget that this soup is not only healthy, but also tasty and delicious!

• 360g of small red lentils
• 100 g of spelt
• 50 g of barley
• 1 slice of cabbage
• 1 carrot
• 1 white onion
• 1 stalk of celery
• 1 tablespoon of extra virgin olive oil
• 1 tablespoon parsley
• whole sea salt and spices to taste

• Rinse the cereal grains (barley and spelt) thoroughly several times in cold water and leave them to soak for 8 hours.
• Boil the spelt and barley in two large parts of water and a pinch of salt.
• Dice the vegetables.
• Pour a spoonful of oil into a saucepan, add the spices and brown the diced vegetables for a few minutes.
• Add hot water (until covered) and add the lentils.
• Cover and cook for 40 minutes.
• Season with salt, pour the cooked cereal and parsley into the soup and mix.
• Let it rest for a few minutes before serving.