LENTILS......Lately lentils have become a lovely addition to my diet, and whats not to love about them? Low in calories and high in nutrition, what more could you ask for? Lentils are the perfect legume to eat in the summer in salads, spreads, a flavorful warm soup, or tossed into a variety of recipes to add some variety. Most of us gravitate towards foods that are easy to cook, and lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet.
These little guys are packed with so many health benefits including:
1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.
2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!
3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. (In other words, you'll be nice and regular :)
4. Stabilized Blood Sugar – Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia. A huge contributor to weight management!
5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26% of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
6. Increases Energy – Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism. Many women (including myself) have low iron levels, so eat up!
7. Weight Loss – Although 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.
Tips for Preparing and Cooking
Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.
The Healthiest Way of Cooking Lentils
To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.
These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency—typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.
Flavor Bursting Red Lentil Soup (Chicken Optional)
Ingredients:
-2 cups red lentils
-5 cups vegetable broth
-1 onion, chopped
-1 can crushed or dice tomatoes
-Juice of 1 lemon
-2 cloves garlic, minced
-(2-3 lbs uncooked chicken, cubed) -optional
*Spices: you can use whatever. About 5 tsp total. I used 2 tsp cumin, 1 tsp paprika, 1 tsp curry powder and 1tsp cinnamon. (You could substitute these with turmeric or coriander too, or omit one of the spices and add more of another if you don't have it )
Directions:
1) In a pot, heat about 2 tablespoons of oil on medium heat,
2) add onions and cook for a few minutes until they start to soften
3) add the minced garlic and all the spices. Also add 1.5tsp salt and 1/2tsp pepper. Cook for about 1 minute
4) then add broth and tomatoes and turn heat up to bring to a boil. *this is where you would add your uncooked chicken cubes
5) Add the lentils, cover and cook for 45min-1 hour (or until lentils are soft) on medium heat, just so that it simmers.
6) squeeze in lemon juice at the end.
Makes about 7 servings.
I also put some chopped cilantro at the end, but that's optional.
