If it were up to me I would call lentils a superfood. They are not just the oldest consumed legume on the planet, they are also the most nutritious and easy to make. I personally get super cranky and hangry when I am ready to make a quick meal and I notice I need to soak one of the ingredients for some time. Well, that doesn’t happen with lentils. They are easy, quick, can be stored dry in your pantry for some time, and can be stored in the fridge for some days when cooked. It’s a win-win situation with them so I always have some in my pantry ready to go.
I made these cause I wanted to stock my fridge for “Friyay”. To bad they were so good that my husband invited his meat lover friend and even he say they were amazing, but so long lentils they didn’t even last a day in my fridge. They make a great side dish or full meal. Yes, I said FULL meal maybe with some quinoa or flaxseed crackers. One cup of cooked lentils packs 18 grams of protein without adding any saturated fat. They are also high in folate and Iron and have enough fiber to keep you full until your next meal. I dare you meat lover! Try them with an open mind for your next meatless Monday.
If you definitely want to bulk these up you can add some chopped organic chicken breast or a few shrimp. You can also stuff a pita or a tortilla with the salad and add some hummus.
So, what are lentils good for?
- One cup cooked contains 18 grams of protein without any saturated fat or cholesterol. A 2012 study stated that substituting red meats for lean protein sources such as lentils can decrease your risk of cancer and heart disease. However, lentils do not contain all essential amino acids so just combine it with some quinoa and you are good to go.
- One cup cooked has 16 grams of dietary fiber. A good chunk of it is insoluble fiber, which will help you go straight to the bathroom, and will regulate your digestive system.
- Each cup of lentils contains almost 100% of the recommended daily amount of folate. Diets low in folate are related to a higher risk of cancer, heart disease, depression and age related vision and hearing loss. Also, it’s especially important for all my pregnant readers since it prevents birth defects.
- They contain a good amount of Iron. However, it’s nonheme Iron, which unlike heme iron found in meat, poultry and fish, it’s very badly absorbed. I have a trick for you though; you can efficiently increase absorption of nonheme iron by combining it with something high in vitamin C like red peppers, tomatoes, leafy greens, lemon and lime.
- 1 cup of dry lentils (I used French lentils cause they are much more consistent)
- 1 pint of grape tomatoes cup in half (about 1 ½ cups)
- ¼ small red onion finely chopped
- ¼ cup of kalamata olives
- 1 cup of canned artichokes in quarters
- ½ cup of chopped parsley
- Dressing:
- Juice of 1 lemon (more if needed)
- ¼ cup of a good virgin olive oil
- 1 tsp of Dijon
- Salt and Pepper to taste
- Cook the lentils according to instructions in the package. They are usually done in 20 minutes. Be careful not to overcook them as you do not want them to be soft.
- While the lentils are cooking prepare and chop all ingredients listed.
- When the lentils are cooked, drain them and let them cool. Then, pass them to a larger bowl.
- Add the grape tomatoes, red onion, kalamata olives, artichokes, and parsley to the bowl and toss.
- To make dressing simply combine all ingredients in a small bowl and whisk.
- Add dressing to the lentil bowl and serve immediately or refrigerate .
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