Lentils are a fantastic source of fibre, protein, folate and many trace minerals. Historically they are one of the most ancient foods grown dating back to 6000B.C.E. and are used in the cuisines of many different cultures from France to the Middle East to India.
They are an excellent source of cholesterol lowering fibre and this fibre will also help prevent blood sugar levels from rising too rapidly after a meal.
Health Benefits of Lentils:
Reduced risk of chronic diseases such as diabetes, obesity, cancer, and heart disease
Rich in protective plant compounds called phenols
High phenolic content compared to other legumes
Antioxidant properties
Antibacterial effects
Anti-viral properties
Anti-inflammatory benefits
Cardio-protective effects
This recipe is packed with therapeutic ingredients and one of the most important is garlic. It has sulphur containing compounds including allicin, and they provide protection against atherosclerosis and heart disease. Studies have also shown that garlic can decrease total serum cholesterol and can reduce both systolic and diastolic blood pressure.
When using it is best to peel, and chop or crush the cloves to stimulate the enzymatic reaction that converts the phytochemical alliin to the active allicin, about 10 minutes before cooking.
Serves 4
You will need:
EVOO, Extra Virgin Olive Oil
1 white onion, diced
2 organic carrots, washed, and cut into small pieces
Salt and black pepper
2 teaspoons of Turmeric
Knob of grated ginger
3 cloves of garlic , crushed and finely chopped
1 cup of red lentils
2 tablespoons of tomato paste
Approx 700 ml of chicken stock, or vegetable
A big handful of fresh parsley, chopped
Juice and zest of half a lemon
Using a cast iron pan such as Our Place , which is non-toxic, gently heat some EVOO.
Add the onion and carrot and seasoning and cook on a low to medium heat until the onions are opaque. Add in the turmeric, ginger and garlic and cook for a couple of minutes.
Then add in the lentils, tomato paste and stock and simmer until the lentils are done and the carrots are al dente. You don't want to overcook it or it will become mushy. This may take around 20 minutes. Add in more stock if needed.
Before serving add in the lemon zest, juice and parsley.
Enjoy!
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