GREEN LENTIL RECIPES FOR WEIGHT LOSS

GREEN LENTIL RECIPES FOR WEIGHT LOSS

Green lentil recipes have a lot of antioxidants, magnesium, and iron. Although they take the longest time to cook among all other types of lentil. It takes 45 minutes to prepare it. Green lentil recipes are for both vegetarians and non-vegetarians. It is very healthy and tasty. Green lentils contain a lot of proteins, fiber, and iron. Iron is perfect for regulating oxygen. Aside from those three essential nutrients, there is also a polyphenol, folic acid, and magnesium. Polyphenol deals with ultraviolet rays regulate radiation that causes cancer and other diseases. Magnesium reduces trouble sleeping and works well for stress.

Green lentils are very excellent in salads because they can hold up their shape. They aid weight loss due to their fiber content. At least, it contains 32% fiber. It slows down digestion and absorption. Also, it prevents constipation by pushing out wastes. You don’t have to soak lentils in water for a long time before cooking, unlike other dry beans. Below are some green lentil recipes you need to prepare for your family.

Green Lentil Recipes

1.    Green Lentil Daal

green lentil recipes
slowthecookdown.com

This recipe has tasty spices. It’s vegan and gets ready to serve in 45 minutes.

       Preparation Time: 10 minutes

      Cook Time: 35 minutes

      Total Time: 45 minutes

      Serves: 6

       Ingredients

  • 2 tablespoons of olive oil
  • ½ tablespoon of turmeric
  • 1 cup of water
  • 2 inches ginger
  • 1 tablespoon of ground cumin
  • 4 cups of green lentils
  • 2 red chilis
  • 4 garlic cloves
  • Juice from one lime
  • 2 tablespoons of mustard seeds
  • 1 red onion
  • 2 cans of coconut milk
  • ½ tablespoon of mild curry powder
  • 2 bay leaves
  • Salt and pepper to taste.

Preparation

  1. First, place your lentils in a large bowl, add water and leave it aside
  2. Then, chop ingredients and wash what needs vegetables.
  3. Now, place a large pot over medium-high heat and add oil to heat up. Add mustard seeds when it is hot.
  4. When it starts popping, add cumin, bay leaves, turmeric, curry powder and let it cook for some minutes.
  5. As it becomes fragrant, add ginger, onion, garlic, and chili. Stir and cook for 5 minutes so the onion can coat and be soft.
  6. Next, drain your lentils and pour them into your pot. Add coconut milk, water, and lime juice and mix to combine; Cook for 15 minutes.
  7. After cooking, stir well and add your vegetables. Then, cook for 10 minutes until there is no more liquid in it.
  8. Add in spinach, herbs, coriander, and parsley and serve with rice.

Nutritional Facts

Fat 0.8g; Carbohydrate 39.9g; Protein 17.9g; calories 230kcal.

2.    Green Lentil Curry with Kale

thehappyfoodie.co.uk

This recipe is delicious, especially when served with rice or yogurt on the side. When you add water to it, it becomes a soup.

       Preparation Time: 10 minutes

      Cook Time: 35 minutes

      Total Time: 45 minutes

      Serves: 4 – 6

       Ingredients

  • 1 medium-sized carrot
  • ½ teaspoon of cayenne pepper
  • 1 teaspoon of finely grated ginger
  • 250g of green lentils
  • 3 tablespoons of finely chopped coriander
  • ¼ teaspoon of ground turmeric
  • 85g of finely chopped kale
  • 1 garlic clove
  • 2 teaspoons of coriander seeds
  • 1 teaspoon of ground cumin seeds
  • 1 ¼ teaspoon of salt
  • 2 tablespoons of tomato paste
  • 3 tablespoons of olive oil
  • Curry paste
  • 115g of green beans
  • ¼ teaspoon of whole cumin seed.
  • 1 tablespoon of finely chopped shallot

Preparation

  1. First, place turmeric, lentils, and 2 pints of water into a pan and heat up.
  2. Then, cover it and leave it to cook for 20 minutes.
  3. After 20 minutes, add cayenne pepper, coriander, carrot, kale, beans, and salt. Stir to mix well and boil again for 20 minutes more.
  4. While it is boiling, make a curry paste by mixing ginger, coriander, garlic, and ground cumin in a small bowl.
  5. Next, add 50ml of water and mix with the ingredient in a small bowl.
  6. Now, pour the mixture into medium frying over medium-high heat. When it gets hot, add whole cumin seeds and shallot. Let them cook for 5 seconds; meanwhile, continuously stir until it is light brown.
  7. Then, add your curry paste and cook until you see oil on the edges.
  8. When the green lentils are ready, pour them into the pan and cook for 5 minutes.

Nutritional Facts

Fat 0.8g; Carbohydrate 25.9g; Protein 7.3g; calories 127 kcal.

3.    Green Lentils with Green Beans and Cilantro

thefinecooking.com

it can prepare green lentils with green beans and cilantro for vegetarians and non-vegetarians. Vegetarians can take it with bread or yogurt, while non-vegetarians can eat it with meats or fish curries.

       Preparation Time: 10 minutes

      Cook Time: 40minutes

      Total Time: 50minutes

      Serves: 4 – 6

       Ingredients 

  • 1 ½ cups of green lentils
  • 3 tablespoons of canola oil
  • 1 teaspoon of salt
  •  1 cup of finely chopped cilantro
  • 1/8 teaspoon of ground asafetida
  • ¼ teaspoon of cayenne pepper
  • 1 medium shallot
  • 1 cup of green beans
  • ½ teaspoon of cumin seeds
  • Lemon wedges

Preparation

  1. First, place a medium pan over medium heat and add lentils and 4 ¼ cups of water.
  2. Then, simmer for about 20 minutes with a pot partially covered.
  3. After 20 minutes, add green beans, cilantro, salt, and cayenne pepper. Stir well to combine and boil for 20 minutes more and put off the heat.
  4. Now, pour oil into a frying pan and set heat to medium-high. When it gets hot, add asafetida and cumin seeds.
  5. Cook for 10 seconds and add shallots. Stir fry shallot until it becomes reddish.
  6. Now pour cooked lentils into the pan and stir to mix.
  7. Serve with lemon wedges.

Nutritional Facts

Fat 4g; Carbohydrate 29g; Protein 19g; calories 276 kcal.

4.    One-Pot Green Lentils with Sweet Potatoes and Kale.

green lentil recipes
rachelcooks.com

One-pot green lentil with sweet potatoes and kale is a vegetarian meal. It is easy to make and nutritious.

       Preparation Time: 10 minutes

      Cook Time: 30 minutes

      Total Time: 40 minutes

      Serves: 8

       Ingredients

  • 1 cup of diced celery
  • 2 tablespoons of olive oil
  • A garlic clove
  • ½ cup of dry white wine
  • 1 cup of diced carrots
  • 2 cups of uncooked green lentils
  • 1 cup of diced yellow or sweet onion
  • 4 cups of packed fresh baby kale
  • Plain Greek yogurt
  • 1 large sweet potato
  • Plain Greek yogurt
  • ½ lemon juice
  • Fresh parsley
  • 1 teaspoon of fresh thyme
  • 4 cups of chicken broth
  • ¼ cup chopped parsley
  • ½ teaspoon of salt
  • Half cup of golden bulgur

Preparation

  1. First, heat up your olive oil in a large pot over medium-high heat.
  2. Then add onions, celery, carrots, salt, and pepper.
  3. While cooking, continuously stirs for about 10 minutes until vegetables get soft and onion should get translucent.
  4. Next, add garlic and stir for a minute or until it fragrant.
  5. Now, add the wine and scrape off the bottom of the pan. Then, cook for 3 minutes or until wine has been completely reduced.
  6. Then, add bulgur, lentils, broth, parsley, sweet potatoes, and thyme.
  7. After adding ingredients, increase heat to medium-high and boil for about 30 minutes.
  8. To ensure that lentils are tender, add more water (it should barely cover the lentils)
  9. Add baby kale and cover for about 2 minutes. Stir until kale is tender.
  10. When it has fully cooked, add lemon juice and stir to combine. Also, add salt and pepper to adjust the taste.
  11. Lastly, garnish plain yogurt and fresh parsley.

Nutritional Facts

Fat 4g; Carbohydrate 29g; Protein 10g; calories 196 kcal.

5.    Green Lentil Hummus Recipe

green lentil recipes
ohmyveggies.com

This recipe is an appetizer loaded with minerals, protein, and vitamins.

       Preparation Time: 10 minutes

      Cook Time: 25 minutes

      Total Time: 35 minutes

      Serves: 6

       Ingredients

  • 1 peeled garlic
  • ½ teaspoon of sea salt
  • 2 tablespoons of water
  • ¼ cup of olive oil
  • 2 tablespoon of lime juice
  • ½ teaspoon of ground cumin
  • ¾ cup of green lentils
  • 2 tablespoons of toasted sesame seeds
  • ¼ cup of toasted almonds
  • Fresh basil
  • Mint leaves

Preparation

  1. First, wash your lentils and remove rocks.
  2. Next, pour water into your saucepan and bring to a boil. Reduce heat and add enough water to cover lentils.
  3. Then transfer cooked lentils, add other ingredients into a blender and food processor. Blend until it is very smooth.
  4. You can add more olive oil and garnish with sesame seeds, mint leaves, and basil.
  5. Lastly, serve with fresh vegetables and toasted bread. (you can  make a sandwich with it)

Nutritional Facts

 Fat 8.6g; Carbohydrate 14g; Protein 6.7g; calories 155 kcal.

Before cooking your green lentils, ensure that you wash them thoroughly to remove any rocky particles. You can eat green lentils with salad, rice, or bread, depending on which recipe you love best. After cooking, it can be stored in the refrigerator for some days before consumption. To keep it healthy, do not overuse your olive oil. Eating this recipe at any time of the day is not bad, but you should not eat it every day. Ensure that you give us feedback when you make yours.

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