Tag Archives: lentil recipes

Lentils: Superfood

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Lentils are a Great Substitute for Carbs

As you navigate your weight loss and/or healthy living, sometimes reducing carbohydrates is necessary (even for a short while) to improve weight loss and eat more healthful. If you’re like me, my body thinks it cannot live without an over-abundance of carbs. I love chips, potatoes, macaroni and cheese, pasta, bread…oh my goodness, so yummy! BUT when you are trying to lose weight, eat healthy, and/or stick to a more diabetic friendly diet, carbohydrates (in excess) are not good for your body. Please note: Your body requires carbohydrates to function but in reasonable amounts, so please do not go “carb free” unless otherwise instructed by your physician.

A great alternative to carbs (and it tricks my body into thinking I’m getting a lot of food) is lentils. Lentils are a superfood and very rich in dietary fiber, lean protein, folate, and iron. Also, lentils contain potassium, calcium, zinc, niacin, and vitamin K. One cup of lentils contain 63% (16 grams) of your daily fiber as well as 18 grams of protein and less than one gram of fat.

lentils

Lentils are very easy to cook (only 15-20 minutes boiling/simmer). You can add them to soups, have them as a main dish, or prepare them as a side dish. Lentils are versatile and you can add your favorite spices and flavors to compliment any protein or prepare as a meal. Here is a Lentil Superfood Soup that is absolutely delicious and contains additional powerful superfood.

I made Curried Lentils yesterday where I added ginger, curry, onion, and carrots to the lentils. Warning: Cook curry in a well ventilated space or open a window prior to making these lentils (trust me, my house had a strong curry smell for hours LOL).

Curried Lentils

  • 2 tablespoons EVOO
  • 1/2 teaspoon ground ginger
  • 2 cloves garlic, chopped
  • 1 tablespoon curry powder
  • 4 medium carrots, chopped
  • 1 cup lentils
  • 2 cups low-sodium vegetable or chicken broth
  • Black pepper (flavor to your preference)
  • Lime juice (flavor to your preference, I squeezed a half lime into the pot)
  1. Place the EVOO into a pot and bring heat to medium.
  2. Add garlic and onion to pot. Cook until tender, about 2-3 minutes.
  3. Add ground ginger and curry powder. Mix well.
  4. Add carrots, lentils, and broth. Stir.
  5. Add black pepper and lime juice. Stir.
  6. Bring to boil.
  7. Cover, lower heat to strong simmer.
  8. Cook for 15-20 minutes.
  9. Enjoy!

I made a double batch in order to eat a cup at a time throughout the week. I ate a cup of the Curried Lentils yesterday with tilapia. I am going to eat a cup of the lentils today as a main dish.

 

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Lentil Superfood Soup

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Lentil Superfood Soup

I love soups and stews, especially on really cold days (like the ones we have been experiencing for the past couple weeks LOL). In an effort eat healthy (but stay full) I came up with this delicious soup recipe today that has lots of fiber, protein, and super foods to “feed the machine”.

Ingredients:

  • One large onion diced
  • 2 T extra virgin olive oil
  • 6 Cups water
  • 49 ounces of chicken broth (the really big can of Swanson’s)
  • 4 ribs of celery
  • 4 medium carrots
  • 2 Cups lentils (rinsed and sorted)
  • 13 ounces of Hillshire Farms Turkey Smoked Sausage or Turkey Kielbasa (apprx. 2 Cups)
  • 2 – 3 Cups of cooked, shredded/chopped chicken (I buy an organic roasted chicken and shred the breasts)
  • 2 – 4 Cups kale; chopped without ribs (based on your preference, if you like kale)

Directions:

  1. In a large pot, warm the oil over medium heat.
  2. Add onions to pot. Cook until tender, stirring occasionally.
  3. Add water.
  4. Add chicken broth.
  5. Increase heat to high. Bring to boil.
  6. Add celery, carrots, and lentils.
  7. Return pot to boil, then cover, and reduce heat.
  8. Simmer for 30 minutes.
  9. Add turkey sausage and chicken.
  10. Simmer for another 15 minutes.
  11. If desired, add kale 5-10 minutes before serving.

Makes 12 one-cup servings.

Each Cup = 182 Calories, 8 g of Fat, 15 Carbs (the good kind), 16 g of Protein.

lentil soup