Health Benefits of Buckwheat and Lentils Soup

In this post we are going to consider the benefits of buckwheat and lentils soup and also the nutritional value of each of the foods (buckwheat and lentils).

Previously, I made a post regarding red curry lentils with sweet potatoes and spinach which you may find helpful; you can still add spinach to this very food combo.

You will get to discover the importance of consuming these foods and the areas where they are mostly recommended which indicates the benefits of buckwheat and lentils soup.

How To Prepare Buckwheat and Lentils Soup

This kind of food is largely enjoyed by thousands and seen as a typical “zuppa” which can be enjoyed or eaten during a winter evening in Italy.

Time:          1:55m

Yields:        6

Ingredients:

The following are the ingredients:

Brown or red lentils       =       1 cup

Olive oil                         =       1 tablespoon

Onion                             =       small (size), grated

Virgin olive oil               =       3 tablespoons

Spinach                          =       1 (9 ounce)

Carrot                            =       1 (small in size), grated

Bay leaves                     =       3

Vegetable broth             =       4 cups

Raw buckwheat groats =       ¾ cups

Steps Involved

Soak lentils in cold water for a few hours before cooking. Set lentils aside after draining

Heat the oil in an oven using a heavy-bottomed pot. The heat should be medium

Add grated carrots, onion and sauté for about 3 minutes or 5 minutes

Add bay leaves and lentils, mix and stir all, allowing the oil to coat them all.

Add the 3 cups of vegetable broth stir and allow boiling for about 10 minutes

Reduce or diminish the heat to a simmer, add buckwheat, simmer and allow them to cook through while lentils get soften. After 25 minutes, remove from heat and use fresh spinach to fold until wilted. Take off the bay leaves

Serve while hot, use ½ tablespoon of virgin olive oil to drizzle on top of each portion.

Here’s the nutrition Fact

Carbohydrates = 28.9 g, fat = 10 g, protein = 7.2 g, saturated fat = 1.5 g, calories = 224.2 g, sodium = 191.7 mg, sugar = 2.4 g.

For more info on how to prepare this recipe and more, you can access allrecipes

 

 

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Buckwheat

Let’s talk about buckwheat and the benefits of buckwheat and lentils soup

Buckwheat is a nice food with a particular flavor and it goes well with legumes and vegetables. This food is highly rich in proteins, fibers and vitamins. It is free of gluten.

Buckwheat has the same nutritional value to that of wheat and the most important of this food is its richness in lysine, which is said to be an essential amino acid that cannot be found in wheat.

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Regarding the benefits of buckwheat and lentils soup, the dietary and therapeutic properties of buckwheat is derived from its RUNTIN (vitamin P) content.

This is a glucoside required for proper functioning of arteries and capillaries.

The use of this food is indicted medically in the following cases:

1. To increase nutritional and caloric needs
2. Circulatory diseases such as hypertension, arteriosclerosis and tendency to piles and bruises on the skin.

One of the benefits of buckwheat and lentils soup is the fact that buckwheat on its own is an ideal food for individuals suffering from hypertension due to its low sodium content.

100 grams of edible portion of this food provides the following.

Energy                  =                 343 kcal = 1437 kj

Protein                 =                 13.3 g

Vitamins (B_1, B₂, B₃)      =       0.101, 0.425, 0.201 (mg)

Carbohydrates     =                 61.5 g

Fiber                     =                 10.0 g

Total Fat              =                 3.40 g

Saturated Fat       =                 0.741 g

Folate                   =                 30.0 µg

Sodium                 =                 1.00 mg

Buckwheat is highly enriched with minerals such as potassium, calcium, phosphorus, iron, and trace elements such as zinc.

Buckwheat percentage composition

Fiber                     =                 10.0%

Carbohydrates     =                 61.5%

Fat                        =                 3.40%

Protein                 =                 13.3%

Minerals               =                 2.10%

Water                   =                 9.75%

Lentils

One of the benefits of buckwheat and lentils soup is that lentils alone are a food that makes a great deal of energy. It is good to combine other foods such as buckwheat.

Lentils are quite rich in folates and iron, nutrients that are of utmost importance to young women and pregnant women.

This is because iron and folate help in preventing and fighting anemia.

Another one among the benefits of buckwheat and lentils is that consuming this food in the first three months of pregnancy diminishes the risk of malformations.

Combing the two foods shows a great deal of benefits of buckwheat and lentils because, only lentils are recommended in the following cases:

1. Anemia
2. Pregnancy
3. Constipation
4. Elevated cholesterol
5. Diabetes

Lentils are lacking in the following nutrients or components which when combined with buckwheat will compensate for their deficits and thereby increasing their nutritional value. This is also one of the benefits of buckwheat and lentils soup. The lacking nutrients are:

1. Polyunsaturated fatty acids
2. Provitamin A, Vitamins C and E
3. Calcium
4. Vitamin B₁₂

Lentils have the following percentage composition

Fiber                     =                 30.5%

Minerals               =                 2.70%

Carbohydrates     =                 26.6%

Protein                 =                 28.1%

Fat                        =                 0.960%

Water                   =                 11.2%

Lentils are highly rich in energy, protein, carbohydrates, fiber, folates, vitamin A (which is lacking in buckwheat), vitamins B₁, B₂, B₆, niacin, but virtually lacking in vitamins C and E. Minerals such as calcium, potassium, iron, phosphorus etc. are quite present in lentils

 I hope this article is quit helpful.

Have you prepared this kind of soup before? If yes, what are the ingredients and how did you prepare yours? Let us know what you gain consuming this kind of food.

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