Hearty Lentil Soup is Protein Packed for Kids

Lentils: A Protein Powerhouse

You might be surprised to learn just how much protein is packed into these tiny legumes. Lentils boast an impressive protein content, with around 18 grams of protein per cooked cup. This makes them an excellent source of plant-based protein, perfect for vegetarian families or those simply looking to diversify their protein sources.

Essential Amino Acids

It is worth noting that lentils contain essential amino acids, although they are not considered a complete protein source on their own. A complete protein contains all nine essential amino acids that the body cannot produce on its own and must obtain from the diet. While lentils do contain all nine essential amino acids, they are not present in optimal proportions compared to animal-based sources of protein like meat, eggs, and dairy.

However, lentils can be combined with other plant-based sources of protein, such as grains like rice or quinoa, nuts, seeds, or dairy products, to create a complete protein meal. This combination ensures that all essential amino acids are provided in sufficient amounts, making it an excellent option for those following a vegetarian or vegan diet.

Why Kids Need Protein

Protein is the building block of life, quite literally. It plays a pivotal role in the growth and development of children, aiding in the formation of muscles, bones, enzymes, hormones, and even antibodies that bolster their immune systems. For kids, whose bodies are constantly in a state of growth and development, a steady intake of protein is essential for optimal health and well-being.

Why Lentils are Ideal for Growing Kids

Let me address why lentils should be on the menu for your growing kids. Here are a few compelling reasons:

1. Nutrient Density: Lentils are not only rich in protein and carbohydrates but also pack a punch in terms of essential vitamins and minerals such as iron, folate, potassium, and magnesium, all of which are vital for healthy growth and development.
2. Dietary Fiber: In addition to protein and carbs, lentils are an excellent source of dietary fiber. This can aid in digestion, promote a healthy gut microbiome, and help kids feel fuller for longer, reducing the likelihood of snacking on less nutritious options.
3. Versatility: Lentils are incredibly versatile and can be incorporated into a wide variety of dishes, from soups and stews to salads and curries. This versatility makes it easier to introduce them into your child’s diet in ways that appeal to their taste preferences.
4. Budget-Friendly: Lentils are not only nutritious but also budget-friendly, making them an accessible option for families looking to stretch their food dollars without compromising on quality or nutrition.

Carbohydrates in Lentils

In addition to high protein content, lentils offer a healthy dose of complex carbohydrates, which are digested more slowly, providing a sustained release of energy to keep little ones going throughout the day.  

From Lentils.org, “Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.”

Unfortunately, the marketing push for whole grains and the convenience of packaged foods do not provide essential nutrients.  We seem to have strayed from a balanced diet to a carbohydrate-heavy diet causing many issues with blood sugar and even non-alcoholic-fatty-liver disease (NAFLD) which is why in my classes we focus on fat+fiber+protein.  Trust me, the kids will get enough carbohydrates, naturally.  And those need to be complex carbohydrates. 

It is important to note the difference in the healthy dose of complex carbohydrates from simple carbohydrates.  From Healthline, “Complex carbohydrates are digested more slowly and release glucose into the blood stream more gradually. Simple carbohydrates are digested quickly and spike blood sugar faster and higher. Understanding how these foods are classified and how they work in your body can help you choose the right carbs.”

How Many Carbs are in Lentil Soup

For those who are carb conscious, there are 40 grams of carbohydrates in 1 cup of cooked lentils. Combined with the vegetables in this recipe, lentil soup may not fit in a low carb or keto diet.

Hearty Lentil Soup Recipe

Now that we’ve covered the importance of protein for growing kids and why lentils are an excellent choice, let’s dive into a delicious and nutritious lentil soup recipe that your whole family will love.  This recipe has a bit of a Mexican flavor, using ground cumin and paprika and oregano.  Since kids like tacos I figured it was a safe bet to introduce lentil soup with a “taco” flavor.  

In class we used the following ingredients

• Olive oil to saute: Red Onion or White Onion, Carrots, Stalk of Celery, and a Red bell pepper 
• Along with 3 Garlic cloves
• Then we added aromatic spices, including:  Cumin, Paprika, and Oregano
• You can use Diced tomatoes plus Green chilis or use Rotel (tomatoes + green chilis)
• We used brown lentils, but you could use green lentils
• 8 cups Vegetable broth
• ½ t salt

In cooking class the kids learn mise en place, to set up their workspace before they begin cooking. The prep time on this recipe is intended for mise en place. The vegetables can be chopped once you start cooking, to save time.  Preparation saves us time, which is why you see the first step as “Set up your workspace.”

Instructions

• Set up your workspace. You can peel and chop vegetables as you go.
• Dice the onion first. Heat olive oil in a large pot over medium heat and add onion.
• Next chop celery and add it to the pot, then bell pepper and carrots. Use a chopper or Salad Shooter to speed this up. Saute until beginning to soften, 3-5 minutes.
• Add garlic, cumin, paprika, and oregano, saute another minute.
• Add tomatoes, chilis, lentils, broth, and salt. Bring to a boil, reduce heat to a simmer, with lid on (or vented) until lentils are tender. Cooking time is about 60 minutes.
• Note: I boil for 30 minutes and then let sit for 30 minutes, checking to see if the lentils soak up all the broth. If so, just add more broth. You can test your lentils at this point to see if they are soft or need to boil a bit longer.

It’s a good idea to print the recipe card and add this delicious healthy lentil soup recipe to your weekly rotation.  My students learn to meal prep and I encourage them to make a pot of soup every week.  Soup is not just for the colder months, it is a great way to get a meal full of hearty vegetables. 

What to Eat with Lentil Soup

This soup is a complete meal but can be served alongside a meal.  We enjoy it with some sourdough bread.

Vegetable Stock or Bone Broth?

In my cooking classes, the kids learn more than just a delicious recipe. I am teaching them how to use simple ingredients, along with the nutritional information, and how to make decisions for their daily diet.  This means teaching them options. This soup can be made with vegetable broth or chicken broth or beef broth all making a healthy recipe with rich flavors.  This is a personal preference and kids should be allowed to try easy recipes to find their favorite ingredients.

Personally, I have made this with every type of broth and in the video I used homemade beef bone broth.  It is more likely for me to use bone broth during the colder months of soup season and vegetable stock during the warmer months.  To me, any time of year is a good time for a bowl of soup.