Saturday, 29 July 2017

Lentil Way- The New Way For A Healthy Living

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Lentils are easily available at your local grocery store. They have protein, carbohydrates, fiber, vitamins and minerals. They are fairly easy to cook and can be used in many types of dishes.

Another good thing about it is they can be easily stored in the fridge or frozen in your freezer. Cooking large batches ensures you can have a lentil dish anytime you want!

They can be a good vegetable source of protein which you can substitute for meat. Lentils are perfect for soups, stews, salads, curries, and side dishes. The combination of ingredients you can use with it is virtually limitless!

There's another advantage to lentils which is that the amount of fiber will trim our waistline before the heavy meals make their way into our diets.

This mouth-watering soup is only 100 calories, naturally (almost) fat free and has 6 grams of fiber so eat to your heart’s content!

As an added bonus, this recipe is great for both you and your kids.

Lentils are a nutrition powerhouse – not only packed with fiber, are a great sourceof Iron, for energy, and have lots of folate and magnesium for heart health.

Below are some amazing Recipes which will help you to shed some cals as they are one of the Fat burning food also has less calorie content! Also, a different body has different calorie requirements and know that how many calories do you need.. And choose your intake accordingly.


Lentil soup



Ingredients:

● 1 onion, chopped
● 1/4 cup olive oil
● 2 carrots, diced
● 2 stalks celery, chopped
● 2 cloves garlic, minced
● 1 teaspoon dried oregano
● 1 bay leaf
● 1 teaspoon dried basil
● 1 (14.5 ounce) can crushed tomatoes
● 2 cups dry lentils
● 8 cups water 
● 1/2 cup spinach, rinsed and thinly sliced
● 2 tablespoons vinegar
● salt to taste
● ground black pepper to taste

Directions:

1. In a large soup pot, heat oil over medium heat.
2. Add onions, carrots, and celery; cook and stir until onion is tender. Then Stir in with bay leaf, garlic, oregano, and basil; cook for around 2 minutes.
3. After that Stir in lentils, and add some water and tomatoes. Bring to a boil.
4. Cut down heat, and boil for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts.
5. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Lentil Stew



Ingredients (4 servings)

● 1cup dry lentils
● 3 1⁄2 cups vegan broth
● 1(14 1/2 ounce) can of peeled Italian tomatoes (cut up)
● 1cup peeled chopped potato
● 1⁄2cup chopped carrot
● 1⁄2cup chopped onion
● 1⁄2cup chopped celery (optional)
● 1tablespoon dried parsley
● 1tablespoon dried basil (crushed)
● 1garlic clove (minced)
● 1dash pepper

Directions:

1. Rinse and drain the dry lentils.
2. In a cooking pan mix up the tomatoes, potatoes, carrots, celery, parsley, basil, garlic, and pepper, lentils, vegan broth.
3. Simmer for 45-50 minutes until lentils and vegetables are tender, stirring occasionally.

Lentil salad



Ingredients:

● 1kg kumara, peeled and cut into 2cm piece.
● 1 red capsicum, cut into 3cm pieces.
● 2 medium beetroot, cut into 3cm pieces.
● 2 medium courgettes, cut into thick slices.
● 400g can Lentils in water,drained.
● 250ml bottle Eta Creamy Balsamic Dressing.
● Rocket leaves.
● 50g feta, crumbled.
● Toasted mixed seeds (sunflower, pumpkin sesame), optional.

Directions:

1. Preheat oven to 200°C. Place the vegetables in a roasting tray and toss through 2 tablespoons of olive oil.
2. Season with salt and pepper.
3. Roast for 20 minutes or until vegetables are tender.
4. Cool.
5. Place the vegetables into a large salad bowl.
6. Add the Lentils in water and about 1⁄2 cup Eta Creamy Balsamic Dressing.
7. Carefully mix through, adding a little more dressing if wished. Toss through the rocket and top with crumbled feta.
8. Sprinkle with toasted seeds if desired.

Lentil Curry



Ingredients:

● 2 large sweet potatoes (mine weighed 500g)
● 1 cup of black olives (180g)
● 1 and a 1/2 cups of lentils (500g)
● 2 x 400g tins of coconut milk
● 2 x 400g tins of tinned tomatoes
● A large handful of fresh (25g) coriander leaves
● 1 tablespoon of turmeric
● 1 tablespoon of cumin
● 1 tablespoon of ground ginger
● salt and pepper
● 1 lemon, juiced

Directions:

1. Pre-heat the oven to 180C.
2. After that start cutting the sweet potatoes into size of small bite cubes and then finely chop the coriander.
3. Place the coconut milk, tomatoes, turmeric, cumin and ground ginger in a large sauce pan, allow these to heat until they begin bubbling.
4. At this point add the sweet potato cubes, lentils, olives and coriander plus salt and pepper.
5. After things are mixed just place the lid on the pot and place it in the oven to cook for 45 minutes to an hour, until the potatoes are soft and everything tastes delicious! Now squeeze the lemon juice directly into the pot and then serve it.
6. If rice is being made then just boil this when the pot goes in the oven so that the two finish cooking at the same time.

Lentil curry is a famous Indian dish that we all have appreciated. It’s a tasty bowl of piquant and spicy dish perfect with steamed white rice. There are a lot of colorful vegetables herbs and spice mix involved in this recipe, and you can find different variations of the recipe.

This simple lentil and sweet potato curry recipe are packed with the curry goodness and the sweet, earthy sweet potato flavor.

Lastly there are some errors that should be avoided while preparing dishes with lentils:

Mistake #1: Using the wrong type of lentil in your dish
Mistake #2: Not putting enough amount of liquid.
Mistake #3: Using old lentils.
Mistake #4: Not sifting them before cooking.
Mistake #5: Cooking them at a rapid simmer.

Hope the above recipes will make tummies happy also will take care of the body for a healthy living ;)



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