How to Process Soluble Fiber in Lentils

Some fibers add bulk to the diet enhancing a feeling of fullness, but soluble fiber also slows digestion and lowers cholesterol. Lentils processed as soup maintain a greater percentage of fiber value than lentils that are baked or fried. Many American diets have not traditionally included lentils as a primary food source like many European and Asian diets do. Lentils provide a protein-rich, economical way to fortify the body with a rich source of vitamins, minerals and heart-healthy soluble fiber.

Things You'll Need

• Large saucepan with lid
• Crock pot
• Frying pan
• Spoon
• Spatula
• 10 cups water
• 6 chicken bouillon cubes or stock
• 1 lb. lentils
• 1/2 lb. beans
• 1 cup uncooked brown rice
• 1 lb. ham, or hot sausage
• 1 cup onions
• 1/2 cup carrots

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Instructions

• 1

  Soluble fiber in lentils digests slowly, allowing the body to absorb additional nutrients from foods.

  Pour lentils and beans into a container and fill with cold water. Soak mixture overnight to remove chemicals that cause stomach gases. Rinse beans several times the next morning until the water is clear. Soaking the lentils increases their size and soluble fiber content.

• 2

  Farmers alternate lentil and bean crops to increase soil health.

  Cut vegetables, meat, and set aside. Pour lentils, beans and 8 to 10 cups of water in large saucepan. Place six chicken bouillon cubes in the water. Add vegetables, cover saucepan and set burner on low heat, allowing to simmer for 1 hour or all day in crock-pot.

• 3

  Green lentils, mung beans and turmeric make a flavorful vegetarian soup, dip or stew.

  Cut precooked ham or sauté ham or sausage in frying pan. Drain excess grease from pan. Add meat and rice to simmering lentil soup, season to taste. To thicken soups, add additional uncooked rice, 1/4 cup at a time. For vegetarian soup, delete ham, sausage, bouillon, and season with parsley, pepper, curry powder and sage.

• 4

  Simmer lentil and bean mixture on low heat for 1 hour or cook in crock-pot on low heat all day for tender, flavor-infused lentils. Soup makes 10 bowls of soup. Serve with toasted garlic wheat bread and slice cucumbers in red wine vinegar and olive oil for a satisfying and soluble fiber-filled meal.