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Savory Indian Spice Red Lentils Recipe

Savory Indian Spice Red Lentils RecipeThis week’s Savory Indian Spice Red Lentil recipe is simple, full of nutrition and has great health benefits.  It’a a savory Indian spice red lentils dish.

As you know, lentil colors range from yellow to red-orange to green, brown and black.  Lentils have more nutrients than you can imagine. They are an excellent source of molybdenum and folate. Molybdenum is an antioxidant that prevents cancer by protecting cells from free radicals, the destructive molecules that may damage cells. Folate is a water-soluble B vitamin. They are a very good source of dietary fiber, copper, phosphorus, and manganese. Also, they are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium, and vitamin B6.

Not only do lentils help lower cholesterol, they are also of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.

Why High Fiber foods are good for you?

1. They support bowel regularity
2. They help maintain normal cholesterol levels
3. They help maintain normal blood sugar levels
4. They help keep unwanted pounds off

Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.

Savory Indian Spice Red Lentils Recipe.

Meal Type: Lunch or dinner
Level of Difficulty: Super easy
Prep Time: 15 minutes
Cooking Time: 20 minutes  ( darker lentils require more time- anything from 20-40 minutes)
Serves: 8 servings
Dietary Considerations:  Vegetarian, sugar free, gluten free, yeast free

Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.

Ingredients:
9 cups water
2 cups dry lentils
2 carrots sliced
2 onions chopped
2 zucchini sliced
1/2 head cauliflower shredded in bite sized pieces

Spices:
1 Tbls ginger, fresh or powdered ( I used fresh ginger in a tube)
1 tsp curry powder
1 tsp chili powder
1 tsp garlic powder
1/4 cup minced fresh cilantro, parsley or green onion ( for garnish)
1/4 tsp cayenne pepper to taste )optional, for spicy version)

Savory Indian Spice Red Lentil Preparation:

1. Heat onions in a large soup pot on medium heat, adding small amounts of water to
prevent sticking. Add the spices, except the ginger and garnish. Stir and cook on medium heat until the onions have developed a caramelized appearance, about 6 minutes.

2. Add water, chopped vegetables, lentils, and ginger to pot.

3. Bring soup to a boil on high heat; then reduce heat to medium-low, and allow the stew to simmer, covered, until vegetables and lentils are tender, about 12-15 minutes.

4. Ladle stew into bowls and garnish with something fresh & green, like cilantro, parsley or green onions.

Lastly… If you are wondering what the calorie cost of all this nutrition is? ….Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out!!!

~Bon Appetit~

Copyright © 2016 Good Gut Solution.

Dr. Pamela Nathan DHM May 4, 2014