I love cooking up lentils. They are mildly flavored, filling and very versatile. Lentils are a great source of protein, fiber and lots of vitamins and minerals. Here’s the breakdown!
1 cup cooked red lentils contains:
- Calories: 230
- Carbs: 39.9 grams
- Protein: 17.9 grams
- Fat: 0.8 grams
- Fiber: 15.6 grams
Lentil contain tons of essential nutrients too! Here’s a breakdown and percentages of the daily recommendations.
- Folate: 90%
- Thiamine: 22%
- Niacin: 10%
- Vitamin B6: 18%
- Iron: 37%
- Manganese: 49%
- Phosphorous: 36%
- Pantothenic acid: 13%
- Magnesium: 18%
- Potassium: 21%
- Zinc: 17%
- Copper: 25%
- Manganese: 49%
Lentils are high in fiber, which supports digestive processes, regular bowel movements and the growth of healthy gut bacteria. To top it off, lentils contain a broad range of beneficial plant compounds called phytochemicals, which protect against inflammation which trigger many chronic diseases.Now to whip up something tasty, healthy, nutrition and beautiful to fill our senses. Here’s a video… note in the video I said how many calories are in dry lentils, but that should have been the calories in cooked lentils like typed up above.
- 1.5 cups dry red lentils
- 2 cups vegetable broth
- 3 cups chopped celery
- a bed of fresh greens
- 1/2 lemon
- 2 tablespoons of avocado oil or healthy oil that can handle high heat cooking
- spices – you can switch it up!
- cumin seeds 1 teaspoon
- fennel seeds 2 teaspoons
- fresh cracked black pepper 15 twists
- 1/4 teaspoon Himalayan salt
- 1 tablespoon tikka masala
- 1/2 teaspoon turmeric
- Place the dry lentils and 2 cups of vegetable broth in a sauce pan.
- Bring it to a boil then simmer on medium low heat 15 minutes.
- I like to add a sprinkle of hing during the cooking process to reduce vata in the lentils. Lentils can aggravate vata, gas and bloating, but a sprinkle of hing curbs that greatly. I cook it without the lid and stir occasionally.
- While the lentils are cooking, get out a separate skillet.
- Add the oil, cumin seeds, fennel seeds, fresh cracked black pepper, Himalayan salt, tikka masala and turmeric (or other spices you may prefer).
- Bring the oil and spices to a very gentle bubble a minute, then turn the heat down to medium low.
- Stir in the chopped celery, add lemon and about 1/4 cup water
- Place a lid over the pan and cook on a medium low heat about 15 minutes, stirring occasionally. Cooking time may vary depending on how crisp or tender you prefer.
- Add the lentils and celery on top of a bed of greens. Sprinkle a bit of Hingvashtak or alternate medicinal spice.
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