Quick and Easy Recipes for Lentils
Quick and Easy
Recipes for Lentils
Lentils are a
great way to boost your protein and fiber intake. They cook quickly and can be
added to soups, salads, sauces or dips. You can even eat them raw as a healthy
snack! Here is a list of recipes that we hope will inspire you to use lentils
in cooking and show you just how versatile they can be.
Mac and Cheese
with Lentil Resistances: This
recipe combines the traditional
macaroni and cheese with lentil "meat" for an easy on-the-go or post-workout
meal.
Cream of Tomato
Soup With A Hint Of Cumin: This recipe is full proof of the kitchen's motto
"anything goes.
Lentils are an
incredibly healthy and versatile food that is considered a whole protein by the
USDA because they contain all essential amino acids and dietary fiber and
numerous minerals. All this for a mere 230 calories per cup!
For those of you
who think lentils are bland, you can find them in various flavors. They come in
green and red, brown, yellow and black-all with their distinct flavor. You can
find them cooked with garlic or onions, in vegetable stews as well as soups or
even breakfast patties!
Here are just some
of the surprising benefits lentils can offer:
They're low in
fat, sodium and cholesterol. They are high in fiber which helps prevent
constipation and other digestive diseases. They provide folate which is
important for the proper development of the brain and nervous system.
Serving Size: 1/2
cup, Calories from Fat: 5
Ingredients: 1/2
cup dry Lentils, 1 tablespoon Olive Oil, 2 cloves Garlic, diced or crushed into
a paste.
Instructions:
- In a
medium saucepan over medium-high heat, cook the lentils in the water with
garlic and oil.
- Bring to a
boil and then lower to low to simmer for about 20 minutes until soft.
- Serve as an
appetizer with pita bread or as a side dish.
The recipe may be
served warm or cold.
This recipe gives
you the taste of meat in a very healthy and nutritious way.
Serving Size: 1/2
cup, Calories from Fat: 12
Ingredients: 1/2
cup Dry Lentils, 1 Whole Carrot, diced into small cubes. Shredded Carrot will
also work. 1 Whole Onion, peeled and diced. 3 Small Stalks of Celery, diced
into small pieces. 2 Tablespoons Olive Oil or Sesame Oil 2 Tablespoons Soy
Sauce Instructions: In a medium-sized pan over medium-high heat cook the
veggies first with garlic until softened. Add in lentils and oil and cook for
another 4-5 minutes.
For those of you
who think there's nothing special about lentils, I assure you that Lentil soup
with red lentils is a classic dish. It's delicious and quick to prepare and the
recipe below is one of my favorites.
1/2 cup dry red
lentil, 1 onion chopped into large chunks, 1 clove of garlic diced or crushed
into a paste, 2 tablespoons olive oil or sesame oil
2 tablespoons soy
sauce, 2 teaspoons grated ginger
2 cups vegetable
broth or vegetable bouillon cubes (if using bouillon cubes: dissolve in 6 cups
boiling water), salt to taste
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