RED LENTIL RECIPES FOR WEIGHT LOSS

RED LENTIL RECIPES FOR WEIGHT LOSS

Lentil is a part of a group known as pulses. Eating red lentils recipes can aid weight loss because of its fullness effect. It has a fair amount of fiber and protein. The red lentil fiber content helps it slow down the digestion and absorption process. Also, its protein content gives hormones a signal of fullness. A cup of cooked lentils is loaded with 18 grams of protein. Red lentil recipes are a good source of iron. Iron is known to be essential for oxygen pumping. You can eat red lentil recipes at any time of the day. They are cheap and quick to prepare.

Are you worried about the color? Green,black, brown, yellow, and red lentils are low in calories, so weight loss is sure. It is very healthy, has many other nutrients aside from protein, fiber, and iron. There are polyphenols, which deals with ultraviolet rays, radiation that causes cancer and other diseases: Moreso, folic acid, suitable for pregnant women to avoid congenital disabilities. Red lentils are very high in magnesium, which reduces trouble sleeping and works well for stress. Would you love to try this healthy diet? Below are some healthy red lentil recipes to try out.

Red Lentil Recipes

1.    Broccoli and Red Lentil Detox Soup

red lentils recipes
beautybites.org

Broccoli and red lentil detox soup are delicious. It also has a yellow color from turmeric and red lentils.

     Preparation Time: 10 minutes

      Cook Time: 30 minutes

      Total Time: 40 minutes

      Serves: 4

       Ingredients

Preparation

Nutritional Facts

Fat 15.3g; Carbohydrate 41g; Protein 15.5g; calories 362 kcal.

2.    Spicy Red Lentil Soup with Carrots

theclevermeal.com

This soup is spicy and contains many flavors, and its texture is amazingly thick and chunky.

     Preparation Time: 5 minutes

      Cook Time: 25 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • 1 teaspoon of ground turmeric
  • 11/2 cups of red lentils
  • 1 handful of coriander or chopped parsley
  • 1 chopped onion
  • 4 cups of vegetable broth
  • Juice from 1 lemon
  • 1 cup of diced carrots
  • 2 garlic cloves
  • ½ teaspoon of salt
  • 1/8 teaspoon of black pepper
  • ½ teaspoon of cumin2 tablespoons of olive oil

Preparation

  1. First, rinse your lentils thoroughly.
  2. Then, add olive oil and onion and cook for about 5 minutes in a large pot.
  3. When the onion becomes soft, add your c garlic, turmeric, and cumin. Also, stir and cook for a minute. It should be fragrant.
  4. Now, stir in carrots and lentils. Also, add broth, salt, and pepper and cook.
  5. Next, simmer for about 20 minutes over low heat. After cooking, remove the pot from heat, adjust its taste. You can add water if it’s too thick.
  6. Puree your soup with a hand blender and top with parsley or coriander. You could also squeeze little lemon juice in it.
  7. Serve.

Nutritional Facts

Fat 2.7g; Carbohydrate 22.1g; Protein 5.7g; calories 127kcal.

3.    Carrot and Lentil Soup

red lentil recipes
hungryhealthyhappy.com

Carrot and lentil soup is loaded with protein. It is also cheap and quick to make.

     Preparation Time: 5 minutes

      Cook Time: 25 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • 2 garlic cloves
  • 1 tablespoon of olive oil
  • 800ml of boiling water
  • 250g of carrots
  • 0.5 teaspoon of ground cumin
  • 2 tablespoons of fresh coriander
  • 75g of dried lentils
  • 1 diced onion
  • 2 tablespoons of Greek yogurt
  • 0.5 teaspoon of red chili
  • A pinch of black pepper
  • sea salt

Preparation

  1. First, add your oil to a large pan. When it gets hot, stir in onion and carrots.
  2. Then, cook for 2 minutes before adding lentil into your pan.
  3. After adding lentil, cook for about 30 seconds.
  4. Now, add all your remaining ingredients except Greek yogurt. Cook ingredients for about 30 minutes. Meanwhile, add water when it starts to get too thick.
  5. Next, blend your soup with a hand blender, transfer it into a bowl, and top with Greek yogurt.
  6. Divide among 4 bowls and serve.

Nutritional Facts

Fat 8g; Carbohydrate 38g; Protein 13g; calories 257 kcal.

4.    Red Lentil Soup with Lemon

cooking.nytimes.com

This soup is light and tasty. The addition of lemon creates an offset for chile flavors and deep cumin.

     Preparation Time: 5 minutes

      Cook Time: 40 minutes

      Total Time: 45 minutes

      Serves: 4

       Ingredients

  • 1 tablespoon of tomato paste
  • 2 cups of water
  • 1 teaspoon of ground cumin
  • 3 tablespoons of olive oil
  • 1 cup of red lentils
  • ¼ teaspoon of kosher salt
  • 2 garlic cloves
  • 1 quart of chicken or vegetable broth
  • ¼ teaspoon of ground black pepper
  • A pinch of ground chile powder
  • 1 large carrot
  • 3 tablespoons of chopped fresh cilantro
  • Juice from ½ lemon

Preparation

  1. First, place a large pot over medium-high heat. Add 3 tablespoons of olive oil, garlic, and onion.
  2. Sauté for about 4 minutes, until it is fragrant or when it turns golden.
  3. Next, add tomato paste, salt, black pepper, cumin, chili powder, and cook for 2 minutes.
  4. Now, add broth, carrots, lentils, and 2 cups of water. Cover your large pot halfway, still with medium-high heat.
  5. In about 30 minutes, the lentil should become tender and soft.
  6. Adjust taste and add more salt if necessary
  7. Then, puree your soup in an immersion blender. Blend to your preferred consistency.
  8. After blending, transfer the soup back into the large pot and heat up.
  9. Stir in lemon juice, cilantro. Drizzle olive oil over soup and top with chili powder. (optional)

Nutritional Facts

Fat 1g; Carbohydrate 38g; Protein 13g; calories 204 kcal.

5.    Carrot and Tomato with Red Lentils and Coconut Milk

red lentil recipes
cookstr.com

When you need something creamy and flavorful, carrot and tomato with red lentils and coconut milk

     Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

      Serves: 6-8

       Ingredients

  • 1 cup of chopped onion
  • 2 garlic cloves
  • 1 cup of tomato puree
  • 2 cups of grated carrot pulp
  • 1 tablespoon of olive oil
  • ½ teaspoon of mustard seeds
  • 1 teaspoon of coriander powder
  • 4 cups of water
  • A can of coconut milk
  • 1 teaspoon of ground cumin
  • A pinch of salt
  • Lemon juice
  • A cup of red lentils
  • Freshly ground black pepper
  • Chopped fresh cilantro

Preparation

  1. First of all, place a large pot over medium-high heat and add coconut oil and onion.
  2. Sauté until the onion becomes translucent. Add garlic, spices, and a pinch of salt.
  3. Let it cook for about 5 minutes or when the garlic starts to fragrant. (make sure you do not burn spices)
  4. Next, add your carrot, 4 cups of water, tomato puree, and lentils.
  5. Stir, cover your pot, and cook for 20 minutes or until lentils are soft.
  6. When they become soft, add a can of coconut milk and transfer soup into a food processor or blender. Add water if it gets too thick .
  7. Next, add salt and pepper to adjust the taste if needed.
  8. Lastly, top with chopped cilantro and lime juice. You can also sprinkle chili powder over it.

Nutritional Facts

Fat 23.4g; Carbohydrate 42.1g; Protein 18.8g; calories 206 kcal.

Conclusion

 Compared to other types of lentils, red lentils are cook very fast. You do not have to soak them before cooking. The best cooking process to retain its nutrient and make it very tender is by boiling in water. When boiled in water, it takes about 5 minutes to cook, while the other types of lentils take about 20 minutes. You can eat it with hot rice or cold salad. Getting red lentils might not be that much of a problem; you can get them at grocery stores. Do not be confused by its color; it is called red lentils but has an orange color. Ensure you get a good one, to have the best soup. Have a wonderful experience.

Leave a Comment

Your email address will not be published. Required fields are marked *