Cumin Lentils (Legumes) Hypoallergenic Recipe

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Ingredients

2 cups lentils, washed and drained
4 garlic cloves, sliced
1 medium onion, chopped
4 cm ginger, thinly sliced
1/2 cup olive oil
1 tsp ground cumin
1 tsp ground fennel
1 tsp dried thyme
To taste sea salt

 

Method

In a deep pot, sauté the onions, garlic, and ginger in olive oil on medium heat, until onions are soft and an aromatic flavor is released. Add lentils to the pot, along with 6 cups of water. Add the herbs (cumin, fennel, and thyme), and bring to a boil. Reduce heat and boil for 1.45 to 2 hrs.

Depending on the desired final texture you can increase or decrease the amount of water.

Note: This is a basic recipe that can be used for red beans, black beans or any other beans. Keep in mind that the cooking time is different depending on the kind of bean and the brand you buy, so check the cooking instructions. Also note that when cooking beans you will need to pre-soak them overnight.

 

Variation

This recipe, regardless of the kind of beans/lentils you use, can be served in many ways:

Serve the lentils in a bowl, top with sprouts.
Mix a few spoons of the beans with your favorite salad. (kidney beans, and mung beans are good for this purpose)
Serve the lentils in a bowl, top with sprouts.
Mix a few spoons of the beans with your favorite salad. (kidney beans, and mung beans are good for this purpose)

 

The Health Benefits of Lentils

Lentils have a place with the gathering of beans, yet they’re less demanding to get ready and can be extremely heavenly if included the right flavors.

Lentils are rich in protein, minerals and vitamins and in addition cancer prevention agents and fiber and can be discovered throughout the entire year. 100 grams of cooked lentils contain 116 calories. This low-calorie dinner is fabulous for individuals on a weight reduction diet.

Lentils’ fiber is one of the closest companions of our digestive framework. This is on the grounds that fiber helps nourishment move speedier through the entrails, helps the body ingest supplements all the more successfully and can help with clogging. Fiber can bring down terrible cholesterol and toss it out of the body.

Lentils are useful for the heart too. Their supplements have the ability to counteract coronary corridor ailment, however this is not because of fiber. An awesome part in great heart well being play magnesium and folates. Fiber is gainful for some different procedures also. Case in point, adequate measures of fiber in your sustenance can direct glucose levels since fiber is viewed as an unpredictable sugar and by this, it discharges moderate copying vitality that keeps you full more. Likewise, it doesn’t bring about spikes in sugar levels or amazing lows, so the glucose equalization is looked after always.

Lentils contain numerous vitamins: folate, pantothenic corrosive, pyridoxine, thiamin and so forth all from the B complex gathering of vitamins key for the metabolic procedures of the body. There are numerous minerals too: potassium, copper, iron, zinc, manganese, molybdenum (330% of the RDI) and so forth. Iron is required for the development of red platelets; calcium is key for sound bones; copper likewise assumes a part in the arrangement of red blood cells; potassium is an incredible electrolyte that likewise goes about as cancer prevention agent; molybdenum is an imperative element of the cell reinforcement compound sulfite oxidase, required for detoxifying sulfites in the body.

Lentils may be bought canned or dry bulk. If purchasing in dry bulk, ensure that the stock is new and that there are no indications of dampness or evidence of spoilage due to bugs. At home, store dry lentils in containers placed in a dim and cool spot, far from dampness and direct daylight. Lentils do not require pre-soaking or long cooking time, thus you may prepare them at your convenience.

The nutritive worth for 100 grams of lentils is as per the following:

116 kcal, cooked
Dietary fiber: 8 grams
Protein: 9 grams
Carbohydrates: 20 grams
Total fat: 0 grams
Cholesterol: 0 mg

 

Recipe Ideas:
Include lentils in soups, stews, mixed greens salads, sauces and much more.

 

Source:

Health Benefits of Lentils. Eating Healthy and Living Fit, 5 Nov. 2014. Web. 16 May 2016. <http://eathealthylivefit.com/2014/11/the-health-benefits-of-lentils/>.

 

 

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