Lentil Alphabet Soup

By Julia Howard, MPH, RHN

Lentil Alphabet Soup

Man, I love lentils.

And, they’re just so darn good for you.

But, like many Newfoundlanders, I didn’t really grow up eating lentils. I ate the classic legumes for Newfoundland local culture which, for my family, included red kidney beans in chillies, yellow split peas in pea soup, and maple-flavoured breakfast beans. That’s about it.

However, lentils (and pulses, in general) are so diverse. Soups, stews, curries, salads, and even lentil loafs (hey, don’t knock it til you’ve tried it).

The health benefits of lentils come, in part, due to their high fibre content, both soluble and insoluble fibre. They’re also high in complex carbohydrates, slowly digestible starch and resistant starch.

Lentils and “The Second Meal Effect”

Lentils (and pulses) can help lower blood sugar levels and hormonal responses to starchy foods as well as help decrease blood lipids.

And, get this… Research has found that lentils produce something called “the second meal effect” which means they produce positive effects on blood sugar levels hours after eating them. In fact, lentils may even help keep blood sugar levels lower after eating a second meal of a more easily digestible carbohydrate, such as a piece of white bread! Hence the term, the second meal effect. (Mollard et al, 2014; Higgins, 2012; Li et al, 2014).

Lentils may also help suppress appetite.

If you’re thinking, ok cool, but why though… Congrats. You’re a nerd like me.

Gut Microbiome to the Rescue

Not only does your digestive system take more time to digest lentils due to their fibre and starchy carb content (leading to a lower initial blood sugar surge) but, the activities of your gut microbiome may also play a role in lowering blood sugar levels over the longer term, even 4 to 12 hours later. (Higgins, 2012).

Research points to the fermentation of indigestible carbohydrates in the gut following the consumption of lentils, which produces compounds called short-chain fatty acids. (Higgins, 2012).

Short-chain fatty acids produced by the fermentation of indigestible carbohydrates are associated with improved insulin sensitivity and glucose tolerance due to decreased liver glucose production and free fatty acid levels.

The second meal effect can also be found in studies of other legumes, such as chickpeas and brown beans, as well as in studies of whole, unprocessed/unmilled grains. In another study by Nilsson et al (2013), compared with white bread, “the consumption of brown beans in the evening led to lower hunger ratings and lower blood sugar and increased plasma short chain fatty acids after breakfast the following day”, which, according to the authors of this study, was likely also in response to the indigestible carbohydrates in the beans.

Gut microbiome to the rescue. Just picture that the next time you eat lentils or beans!

Digesting Lentils

And yep, lentils may cause some bloating and flatulence if you’re not used to eating them but, with gradual introduction over time, you may be able to include more of them in your diet with less dramatic effects. You really do need to give your gut environment some time to adapt.

Also, make sure you’ve cooked them thoroughly to prevent unnecessary digestive discomfort. The addition of spices like coriander and cumin (called carminatives) may also help reduce excess gas production following the consumption of lentils and other legumes. Check out the following recipe to see what I mean.

Lentil Alphabet Soup

This Lentil Alphabet Soup calls for Bob’s Red Mill Vegi Soup Mix, which is a mixture of green split peas, yellow split peas, barley, brown lentils, and mini alphabet-shaped pastas. I like to serve this soup with some slices of sourdough bread and garnished with parsley and greek yogurt on top.

Note: Due to the presence of barley and wheat pasta in this soup mix, it is not gluten-free. Also, you may find that you need to add more water to your version of this soup. I prefer to make my soups less watery, more like a stew.

Ingredients

  • 3 tbsp olive oil
  • 1 white onion, decided
  • 4 large carrots (I used a mix of orange and yellow)
  • 4 sticks celery
  • 1 tsp coriander seeds
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp chili powder
  • pinch sea salt
  • 10 cups water (plus more if needed)
  • 1 large can diced tomatoes with juices
  • 1 lemon, juiced
  • 1 bunch parsley
  • 3 cups Bob’s Red Mill Vegi Soup Mix

Directions

  • In a large soup pot, add 2 tbsp extra virgin olive oil, 1 white onion (diced), 4 large carrots (chopped), and 4 sticks celery (chopped).
  • Sauté veggies on medium high heat.
  • Next add 1 teaspoon coriander seeds, 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1 teaspoon chili powder, 1 tbsp olive oil, and a pinch of sea salt.
  • Sauté ingredients on medium high heat.
  • Next add 4 cups of water, 1 large can diced tomatoes and bring veggies to simmer
  • Next add, 3 cups of Bob’s Red Mill Vegi Soup Mix and another 6 cups water
  • Cover pot and simmer for 15-20 minutes until lentils softened
  • Turn heat to low and add 1-2 cups parsley (chopped), juice of 1 lemon and let flavours blend for 5-10 minutes.
  • Serve in bowls garnished with plain Greek yogurt and parsley.

Enjoy!


If you’re interested in learning more about nutrition or need help reaching your nutrition goals, get in touch!


Julia Howard - Nutritionist

Sources

Higgins, J.A. (2012). Whole grains, legumes, and the subsequent meal effect: implications for blood glucose control and the role of fermentation. J. Nutr. Metab. 2012: 829238. doi:10.1155/2012/829238.

Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA, Beyene J, Jenkins DJ, Sievenpiper JL.(2014). Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring). 2014 Aug;22(8):1773-80. doi: 10.1002/oby.20782.

McCrory, M.A., Hamaker, B.R., Lovejoy, J.C., and Eichelsdoerfer, P.E. (2010). Pulse consumption, satiety, and weight management. Adv. Nutr. 1(1): 17–30. doi:10. 3945/an.110.1006.

Mollard, Rebecca C. ; Wong, Christina L. ; Luhovyy, Bohdan L. ; Cho, France ; Anderson, G. Harvey. (2014). First and second meal effects of pulses on blood glucose, appetite, and food intake at a later meal. Applied Physiology, Nutrition, and Metabolism, 2014, Vol.39(7), pp.849-851

Mollard, Rebecca C.; Wong, Christina L.; Luhovyy, Bohdan L.; Anderson, G. Harvey. (2011). Second-meal effects of pulses on blood glucose and subjective appetite following a standardized meal 2 h later. Applied Physiology, Nutrition, and Metabolism, 2011, Vol.36(5), pp.634-642

Nilsson, A., Johansson, E., Ekström, L., and Björck, I. 2013. Effects of a brown beans evening meal on metabolic risk markers and appetite regulating hor- mones at a subsequent standardized breakfast: a randomized cross-over study. PLoS ONE, 8(4): e59985. doi:10.1371/journal.pone.0059985.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

As Seen On: