Lentil & Egg-Drop Soup
February 18, 2020
Hearty, healthy, protein-rich soup that will help keep those cold weather days at bay while leaving you full and energized.
Egg-drop soup may indeed be one of my most favourite types of soup in the entire world. The concept is simplistic genius, it’s delectable and can genuinely be enjoyed without feeling guilty.
Are eggs good for you?
Eggs are a great source of vitamins and protein. Think vitamin A, D, B2, B6, B12 and some minerals like zinc and iron. It’s interesting that over half the protein in an egg can be found in the egg white, but a majority of the nutrients in an egg are found in the yolk, so best to eat these guys whole if you don’t want to miss out on anything. One large, whole egg contains about 72 calories.
Are lentils good for you?
Adding lentils to this soup just puts the “icing on the cake”.
Disclaimer: there is no cake here :(
Lentils are packed full of B vitamins, fibre, protein, magnesium, zinc & potassium. There are a number of different kinds of lentils, which can be identified by their colour (green, red, brown, yellow to name a few) but generally all are very healthy and contain the vital nutrients listed above.
So you can feel good about this soup, especially if you’re fighting off the winter blues a cold can bring (add a couple cloves of garlic if this is the case).
Is it ok to eat undercooked lentils?
You’ll know an undercooked lentil when you try one, they can be hard and quite crunchy. These crunchy, undercooked seeds can be tough on the digestive tract and contain something called phytic acid (a natural substance found in plant seeds) which can hinder the absorption of nutrients like calcium and iron in the body (essentially making phytic acid an anti-nutrient). Simply put, try your darnedest not to eat undercooked lentils.
Why is it so important to wash & soak lentils?
Soaking helps to reduce gas-producing compounds found in lentils, so if you don’t want to feel bloated or gaseous later, give those lentils a nice little lentil bath (in warm water for at least 20 minutes, preferably 2-3 hours). Soaking also helps to soften-up the lentils which will reduce the cooking time and make them more digestible.
The most important thing about this recipe is to enjoy. So do that, enjoy. Enjoy your healthy fibre-rich lentils and your protein-rich eggs and feel good about it!
1 cup lentils
1 Tbsp. sesame oil
2 cloves garlic, minced
1 large carrot, chopped
1/2 tsp. ground black pepper
1/4 tsp. onion powder
1 tsp. curry powder
4 cups chicken broth
Skill level: Basic
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
- Soak the lentils in warm water for at least 20 minutes. Rinse thoroughly.
- Add the sesame oil to a medium pot over medium heat.
- When the oil is fragrant, add the carrot. Cook stirring occasionally for 3 minutes.
- Stir in the garlic. Cook for 1 minute. Stir in the black pepper, onion powder & curry powder. Cook for 1 minute more.
- Add the chicken broth. Bring to a boil, then lower to simmer.
- Add the lentils. Simmer the lentils for about 5 minutes or until cooked.
- Crack the eggs into the broth. Stir.
- Simmer, stirring occasionally, for 3 minutes and serve.