Bring on the Lovely Little Lentils

Lentils

Bring on the Lovely Little Lentils

If you are looking for a plant based protein boost, try adding lentils to your culinary cupboard.  Lentils (Lens culinaris) are in the legume family; have a lens shaped grain seed called pulse that grow in pods on annual bushy plants.  Dal is the term used for split pulses with the hulls removed (decorticated); often used make soups and eaten with rice or rotis.  Lentils are a dietary staple in many of the Southeast Asia countries.

LentilsThese little pulses come in a variety of sizes and colors from yellow to black.

  • Black/beluga resembling the caviar; are tiny and hold their shape well and are decorative on salads and appetizers
  • Brown/Spanish pardina
  • Eston Green are small in size
  • French green/puy lentils are dark speckled blue-green pulses that are more delicate and hold their shape well
  • Laird are a large green pulse
  • Macachiados  are big Mexican yellow lentils
  • Masoor are a brown-skinned lentils which are orange inside
  • Petite crimson/red are decorticated masoor lentils that cook down in soups and stews and are easily hidden for the bean haters
  • Petite Golden are decorticated lentils
  • Red Chief are decorticated yellow lentils
  • Richlea is a medium green pulse
  • Yellow/tan lentils are red inside

 

Lentils are high in protein and fiber.  Their protein content is 3  higher than rice and 2 ½ higher then wheat.  These pulses provide an excellent source of nutrients especially when eating a plant based diet. Lentils have the second-highest ratio of protein per calorie of any legume, after soybeans. Although they are not a complete protein alone, when eaten with rice or other grains they provides amino acids in the right proportions, making a complete protein.

If you have never eaten lentils before, you may want to start slowly.  Because they are so rich in fiber they digest slowly and may cause intestinal gas.  Your body will soon adjust and this issue should resolve. Depending on the lentil, these easily stored dried pulses, will cook on the stove top in 20 to 40 minutes.  When making salads, you will want them on the firmer side.

Have fun discovering new ways to cook and use these lovely little lentils.  Look up some recipes and get creative!  Here is one to start you on your way.

Lentils and FarroBlack Lentil and Farrow Salad

Ingredients:
1 cup dry black lentils, cooked al dente, about 20 min
3/4 cup farro, cooked as directed
1/2 red onion, chopped
1/3 cup capers
1 garlic clove, minced
2 cups fresh spinach, or other green chopped
1/4 cup sunflower 🌻seeds
1 cup alfalfa sprouts

Mix all above ingredients above together.

For the dressing:

1/3 cup extra virgin olive oil
1/4 cup cider vinegar
1 Tbsp maple syrup
1 tbsp brown mustard
1 tsp pink Himalayan salt
1/2 tsp smoked black pepper
1 tsp ground cumin
1/2 tsp turmeric
1/2 tsp coriander
1/8 tsp cayenne pepper
1/4 tsp ground cloves
1/8 tsp nutmeg
1/4 tsp cinnamon

Mix together in a jar, shake well and add to lentil combo and mix well. Chill, and enjoy!

At Health Coach Connect, we offer individualized coaching sessions to assist you in managing your health concerns and making healthy changes to support you and the health of your family. We will support you as you transition to a more vibrant healthier you! Our coaches specialize in working with many areas of health including weight reduction, stress relief, thyroid disorders, heart disease, cancer support, and can help you find ways to make a transition to a more nutritious diet including more plant based eating.

If you’re interested in more about what we do, consider signing up for our newsletter to receive instant access to our wellness wheel assessment. You’ll also receive recipes and important health information delivered to your inbox and much much more!

Please let us know your thoughts! Comment below – we want to hear from you!

Do you want to learn more about how a Health Coach can help? Check out this great article on the benefits. If you’re interested in coaching to have some support around these lifestyle changes, we’d love to work with you. Receive a FREE Consultation and let us match you with one of our amazing health coaches we have standing by to work with you!

 

No Comments

Sorry, the comment form is closed at this time.



Free Consultation