Prepare Lentils (and Eat More Legumes)
Lentils are among the most nutritious legumes. While they are great to accompany any dish, we tend not to include them in the diet. That’s why we decided to share 3 recipes for making lentils with you. You will see, the whole family will like them!
Remember: nutritionists recommend eating legumes at least twice a week. This is because they are rich in proteins of high biological value. In this specific case, lentils contain:
- Slowly absorbed carbohydrates, especially starch, followed by oligosaccharides.
- Noble proteins, in particular lysine.
- Soluble and insoluble fibers.
- Polyunsaturated fatty acids.
- Mineral salts such as calcium, potassium, magnesium, phosphorus and zinc.
- Vitamins of group B (niacin, thiamine, B6 and folate).
We have chosen three easy recipes, perfect to prepare even with the help of children. You will also find a cold recipe, to take to the beach or to the mountains. Long live the lentils!
3 ideas for preparing lentils
Try experimenting with lentils too. They are versatile and nutritionally ideal for the whole family. Plus they are very cheap.
You can combine them with meat or vegetables, add them to a tasty soup or a light salad. The possibilities are many, the limit is the imagination. Here are three recipes for you to prepare lentils.
1. Minestrone of lentils and coconut milk
The first recipe we propose is an exotic version of the lentil soup. Coconut milk and Greek yogurt give it a delicious creaminess.
Ingredients
- 2 medium-sized onions
- 200 g of red lentils
- 20 g of grated ginger
- 400 ml of coconut milk
- 300 ml of vegetable broth
- 1/2 kilo of tomatoes
- 2 cloves of garlic
- 1 lemon
- 4 tablespoons of extra virgin olive oil
- Mint (to taste)
- Salt and Pepper To Taste)
Preparation
- Prepare the vegetable broth and set it aside.
- Finely chop the onions; wash and peel the tomatoes, then cut them into cubes.
- Heat the olive oil in a pan and fry the chopped onion together with two cloves of garlic. Add the ginger and mix.
- When they are golden, add the tomato, broth, coconut milk and lentils.
- Now adjust with salt and pepper.
- Bring to a boil, then lower the heat and cook for another 15/20 minutes.
- Now add the Greek yogurt and mint leaves.
- Finally, pour the lemon juice and, if you like, decorate the soup with two mint leaves.
2. Eggplant stuffed with lentils
Eggplant is mainly composed of water, which is why it is often the protagonist of slimming diets. Combined with lentils, it offers the possibility of creating very tasty dishes. This recipe is ideal for office lunch.
Ingredients
- 150 g of cooked lentils
- 2 eggplants
- 1 onion
- 1 clove of garlic
- 1/2 red pepper
- 1 carrot
- 100 ml of vegetable broth
- Tomato sauce (just enough)
- Nutmeg, cumin, turmeric (to taste)
- Salt and pepper
- Grated Parmesan cheese
Preparation
- Cut the aubergines in half, then make small cuts in the pulp with the knife, in order to create a kind of network.
- Arrange the aubergines on a baking sheet, add salt to taste and cook at 200 ° C for about 30 minutes or until completely cooked.
- Cut the vegetables into small pieces and fry.
- Finally add the chopped tomato and the spices. Cook for a few more minutes and then add the lentils. Let it thicken.
- When they are cooked, remove the aubergines from the oven. Carefully cut the pulp and add it to the pan with the filling. Stir and after a few minutes add the broth. Let it boil.
- Taste and season with salt and pepper.
- At this point you can stuff the aubergines. Sprinkle with a little Parmesan cheese and brown in the oven for a couple of minutes. Ready!
3. Lentil salad
This salad is a great preparation to take to the beach, picnic or office. It is a complete, good and healthy dish. Do you want to try it?
Ingredients
- 200 g of cooked lentils
- 1/2 green pepper
- 1/2 red pepper
- 1 spring onion
- 1 tomato
- Basil (to taste)
- Extra virgin olive oil
- Salt and pepper
Preparation
- Wash the peppers, remove the seeds and cut them into cubes.
- Chop the onion and cut the tomato into small pieces.
- Put the lentils in a bowl, add the vegetables, then season to taste with extra virgin olive oil, salt and, if you like, a little pepper.
- Decorate with two basil leaves and enjoy your meal!
You can also add other ingredients to taste such as tuna, surimi, sliced carrots, broccoli tops, olives and anything else that comes to mind.
3 recipes to prepare lentils and to eat more legumes
How about including more legumes in your weekly menu? As you have seen, different lentil-based dishes can be prepared, you will not be bored!
