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Lentils – A Super Food

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Lentils are a delicious, inexpensive super food.

Why lentils are so good for you:

  • Lentils are high in protein.
  • Lentils are low in calories and low in fat.
  • Lentils are high in fiber which may help lower cholesterol.
  • One cup of cooked lentils is 230 calories, 1 gram fat (0g saturated fat), 16 grams fiber, and 18 grams of protein.

Here is a great Moroccan lentil soup recipe adapted from eatingwell.com:

Ingredients:

2 teaspoons extra-virgin olive oil

2 cups chopped onions

2 cups chopped carrots

4 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

1/4 teaspoon ground cinnamon

1/4 teaspoon ground pepper

6 cups vegetable broth

2 cups water

3 cups chopped cauliflower

1 3/4 cups lentils

1 28-ounce can diced tomatoes

2 tablespoons tomato paste

4 cups chopped fresh spinach

1/2 cup chopped fresh cilantro

2 tablespoons lemon juice

Directions:

Heat oil in a soup pot over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.

Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.

Just before serving, stir in cilantro and lemon juice.

This recipe yields 12 servings, so you can freeze some for a quick easy weeknight dinner.

 

 Photo courtesy Robert Cochrane / freedigitalphotos.net

 

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