Lentils

Lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied. Lentils are a high-protein, high-fibre member of the legume family. Lentils grow in pods and come in red, brown, black, and green varieties. They are low cost and are full of high-quality protein and nutrients.

Lentils are an excellent natural source of potassium, folate and manganese.  The fiber, folates and potassium in lentils all support heart health. 100g of lentils provides the following of your daily intake:

• 45% of folate (B9 - Folate also helps control homocysteine levels, which, if too high, can lead to a number of chronic conditions including cancer, heart disease, depression, and diabetes)
• 36% of iron
• 70% of manganese
• 28% of phosphorus
• 58% of thiamin (B1)
• 14% of potassium
• 127% of vitamin B6

A hearty soup made from lentils can contain a large amount of lentils, so the nutrient levels provided are very high.