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Did you know that eating lentils on New Years Eve brings luck!? At least this is what Italians traditionally believing in! Aside from that, lentils are a secret super food! With the year ending very soon, I created a really nice light recipe for you: a Mediterranean Lentil Soup with Grilled Salmon!
Nye Year’s Eve is coming tomorrow, so let’s try something new! The ingredients are pretty simple and easy to get. And again, the nutritional facts are perfect for your healthy lifestyle.
But why are lentils considered as a secret superfood?
Well first of all, when we are talking about superfoods, everyone will immediately come up with acai, chia seeds, goji berry or quinoa. But we also have “locally sourced superfoods”, like for example blueberries, eggs, spinach or as already mentioned lentils!
Lentils are super rich in protein and high in fiber. In combination with brown rice, they can give you the same quality of protein as meat. But if you eat lentils instead of red or processed meat, you make a healthier choice for your heart. Due to its fiber, it can also curb your appetite, as it keeps you feeling full longer than other nutrients would do.
A single serving meets already 33% of the fiber you need each day. In addition to that it will lower your cholesterol and protects against diabetes and cancer.
What about the salmon?
The salmon is a popular fish, which is well known for its Omega 3 fatty acids, which supports brain health and decreases inflammation. In addition to that salmon is also a great source of protein. This makes it for me for one of the best lentil soup recipes.
Mediterranean Lentil Soup with Grilled Salmon
Equipment
- 1 knife sharp
- 1 cutting board
- 1 pan
Ingredients
Lentil Soup
- 90 g lentils
- 4 cup water
- 1 clove garlic
- 0,25 pcs onion
- 0,25 pcs lemon
- 1 tbsp parsley chopped
- 1 tbsp spring onion sliced in rings
- 1 pcs carrot small in dices
- 1 tsp olive oil extra virgin
- 1 pinch salt
- 1 tbsp tomatoes sun dried
Grilled Salmon
- 250 g salmon fillet with skin on
- 1 pinch salt
- 1 tsp olive oil extra virgin
Instructions
Lentil Soup
- In a pot sauté the lentils with the garlic and onion in a little olive oil. Add the water and salt and cook the lentils for 20 minutes. Add the carrot. Cook until the lentils are soft. (for sure another 20 minutes)
- Finally add the spring onion, the chopped parsley and the sun dried tomatoes. Add the fresh lemon juice before serving.
Grilled Salmon
- Salt the salmon only on the side without skin. In a frying pan add a little olive oil. On low heat, fry the salmon on the skin for 70 % of the cooking time, the skin gets super cross. The remaining 30% you finish the salmon on the other side. (total 10 min).
