Tuesday, May 29, 2012

Vegetarian Lentils - Mmmm Good For You!

My son came home from work sick today.  Even though he is all grown up I still felt the need to take care of him.  He wanted soup but as I looked in the pantry I decided that a nice hot bowl of Vegetarian Lentils would do the trick.  This dish is hearty on it's own and is packed with lots of protein and nutrients! I garnished mine with some roasted Brussels Sprouts!

  • 1 1/2 cups of Lentils
  • 4 cups of Vegetable stock or broth
  • 3 cloves of garlic, minced
  • 1 small to medium onion
  • 1/2 can petite diced tomatoes (with juice)
  • 1 large carrot diced
  • Olive Oil (or oil of choice), about 2 - 3 tbs
  • Salt & Pepper to taste
  • Rinse lentils to be sure they are free of debris.
  • Heat oil in a large skillet or saucepan.
  • Saute the onions, garlic & carrots until softened
  • Add vegetable stock, tomatoes & lentils
  • Salt & pepper to taste
  • Stir to incorporate and bring to a light boil
  • Reduce heat, cover and simmer for about 30 - 40 minutes until tender.
So simple and so good.  My son came running when he smelled these lentils cooking and I am happy to report that this dish really perked him up!  Read below to find out just how good this dish is for you!  Enjoy!

Here are 6 health benefits of lentils:

Heart Health
Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease. The high levels of folate and magnesium in lentils also go a long way in protecting the heart.

Stabilize Blood Sugar
Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.

High in Iron
Lentils are loaded with iron and are a great way to replenish the body's iron stores, especially for people who don't eat red meat like vegans and vegetarians.

B Vitamins
Lentils are a great source of B vitamins, most notably folate and niacin (B3). B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.

Lower Cholesterol
Lentils are a great cholesterol lowering food due to their high levels of fiber.

Protein Packed
Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. It's no wonder that they're a staple in many parts of the world.

Source - Health Diaries