Today, I want to talk lentils. Lentils are the perfect legume to eat in the winter in soups, stews, chili or during the summer in salads or spreads on sandwiches/crackers. They’re even great for breakfast. Yup, you read that right ~ breakfast! Check out all of the recipes below.
Lentils are a member of the legume (bean) family. They are low in calories, an inexpensive source of protein yet are a nutritional powerhouse.
According to Medical News Today One cup of cooked lentils contains 230 calories, 18 grams of protein, 1 gram of fat, and 40 grams of carbohydrates (including 16 grams of fiber and 4 grams of sugar). That same 1 cup serving provides 90% of your daily folate needs, 37% of iron, 49% of manganese, 36% of phosphorus, 22% of thiamin, 21% of potassium and 18% of vitamin B6. Lentils also provide riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese and selenium.
Eat lentils and reap their health benefits including:
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.
Digestive Health – High in fiber which helps to support digestion, alleviate constipation and promote regularity
Stabilized Blood Sugar – Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down the release of sugar into the bloodstream for good blood sugar regulation
Increases Energy – Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates.
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.
Selecting and storing lentils
Lentils come in a variety of colors including green, brown, yellow and red. They’re available year-round.
Store lentils in an airtight container in a cool, dark and dry place and they will last up to 1 year.
While lentils share many health benefits with their legume cousins, they gain a distinct edge when it comes to preparation: Lentils need no presoaking, and they cook in less than an hour (in some cases, under 30 minutes). Of all the kinds available, red lentils cook the fastest, because they are sold with their hulls removed. But they also provide less fiber than the black, brown, or green varieties, which come with their hulls intact. Sort through lentils before cooking them to remove any small stones or twigs. Spreading them out on a platter with a contrasting color will make this task easier. Then briefly rinse the lentils.
When you cook them, make sure you avoid cast-iron or aluminum cookware, because these materials can adversely affect lentils’ appearance and also may lengthen cooking time.
Lentils have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared.
Lentil Burgers with Roasted Garlic Mayo from Create Mindfully
Mexican Lentil Veggie Burgers from Athletic Avocado
Spicy Kale Lentil Burgers from Healthy Helper Blog
Baked Eggs in Tomatoes with Lentils and Whipped Goat Cheese from Mid-life Croissant
Morning Glory Breakfast Muffins from Natural Girl Modern World
Lentil and Potato Pot Pies with Rosemary Biscuit Crust from Life Currents (Please note this recipe is not gluten free but could be easily substituted for gluten free biscuits.)
Crock Pot BBQ Baked Lentils from The Organic Dietitian
Weight Watchers Italian Beef and Lentil Slow Cooker Stew from Simple Nourished Living
Dal Makhani from Elephantastic Vegan
Quinoa Lentil and Black Bean Burrito Bowl from Zagleft
Lentil Tacos from Making Healthy Choices
One Pot Meals
One Pot Vegetarian Mulligatawny Soup from Indfused
One Pot Lentil Pumpkin Stew from Center Cut Cook
Pasta with Vegan Meat Sauce from Fooduzzi
Sicilian Lentil Pasta from Culinary Ginger
Lentil and Haloumi Salad from The Purple Ladle
Mushroom Lemon and Lentil Salad from Delicious Everyday
Lentil Radicchio and Walnut Salad from Platings and Pairings
Soups and Stews
Vegetable Lentil Stew from Living Linda
Madras Lentil Soup from Peas & Crayons