First why even eat lentils - is it just for vegans?
Lentils are an excellent source of proteins without the calories! So, they are for everyone that wants to give them a go…personally I love eating them!
Although lentils include all these beneficial nutrients like fibre, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.
Additionally, they are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.
Lentils Promotes Weight Loss
Eating lentils and other legumes may aid in weight loss, according to an analysis of 21 trials the American Journal of Nutrition published in May 2016. When comparing diets that included legumes to meal plans without them, researchers found that adding one serving of legumes each day resulted in significant weight loss. The diets all had similar total calories, which suggests that legumes help control weight even without reducing your overall calorie intake.
Reduces Food Intake
Lentils may help you lose weight by helping you get over one of the biggest hurdles of a reduced-calorie diet -- hunger. The journal Applied Physiology, Nutrition and Metabolism (APNM) reported in 2011 that lentils have an appetite-lowering effect. Lentils increase fullness when eaten as part of a meal, according to the study. When participants ate lentils with their meal, they reported feeling fuller. In addition, they remained fuller for longer and were less hungry at their next meal. As a result, they ate less at the following meal. These findings suggest that lentils may suppress appetite and help you lower your total calorie intake.
Add lentils to your daily diet will assist your health in many ways…use them in this delicious recipe and you will wonder why you didn’t try them before!
Ingredients
· 1 x can of lentils
· 2 x white onions
· 12 x mixed mushrooms
· 3 x TBS of olive oil or rice bran oil
· 1 x frozen packet of stir fry vegetables of your choice (or fresh vegetables chopped)
· 1 x can of whole Italian tomatoes (or fresh tomatoes sliced)
· 1 x tsp of vegetable sodium free & GM stock
· 1 x cup of hot water
· 2 x tablespoons of curry powder
· Salt & pepper to taste (optional)
1. Rinse lentils in sifter with running water.
2. Heat oil in fry pan and add the 2 chopped onions and sauté until soft.
3. Add sliced mushrooms of your choice.
4. Add one packet of frozen vegetables. Keep stirring so they don’t stick.
5. Add can off washed lentils.
6. Add can of tomatoes
7. Mix vegetable stock with one cup of boiling water. Add slowly to the mixture in the pan.
8. Add curry powder and stir.
9. Cover pan and simmer for approximately 20 minutes until tick.
10. Taste.
11. Add salt and pepper and any fresh herbs you may desire.
Serve with Kumara/Sweet Potato Mash.
A healthy low, calorie dinner!
Bon Appetit!
Denyse xoxoxo
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