Legumes contain twice as much protein as most grains per serving and provide abundant B vitamins, as well as vitamin E, calcium, potassium and iron. They're also excellent sources of fiber. Whole, unrefined grains are also great choices when you're looking for complex carbohydrates and folic acid. Lentils Lentil soup is the perfect choice when you're short on time because lentils don't require soaking and cook relatively quickly. They vary in flavor and texture.
Brown lentils are rich and earthy and disintegrate a bit during cooking to create a thick broth.
Green lentils have a cleaner flavor and hold their shape, so they're appropriate when you want a lighter broth. If possible, select dried heirloom beans for their unique flavors and appearances. Most dried beans benefit from soaking, but you don't necessarily have to plan ahead to soak them overnight. Simply pour boiling water over them and let them sit for 30 minutes. Repeat if most of them haven't swelled to twice their original size.