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Lentil Recipes a Rainbow of Colors - World's Healthiest Food

Plunge into the world of lentil recipes. If you only experience brown lentils, you may be pleasently surprized at the rainbow of colors you can find.

Lentils are one of the oldest cultivated crops, even mentioned in the bible. The plants are drought tolerant and are grown all over the world.


Packed With Protein

Colorful Lentils

Lentils are a very important food for vegetarians because they are packed with protein. 50 grams of lentils have as much protein as 67 grams of beef; missing only 2 essential amino acids. Mix lentils with corn or spinach to provide a hefty helping of complete protein.

30% of it's calories are from protein and lentils have the 3rd highest level of protein by weight after sobeans and hemp. Add more lentil recipes to your meal planning.

Colorful Choices

My husband, from South Carolina, says that brown lentils look like ticks. What a joker. A trip to the health food store showed him!

The French green du Puy lentil is a speckled forest green with Eston, Richlia and Laird rounding out the other shades of green. Petite Golden and Red Chief are yellow, and Masoor has a red center. Beluga lentils are black and named after Beluga caviar. It's black color has an additional nutritional benefit - they have the same antioxidants as wine. The flavor is rich and earthy.

The lighter colored lentils break down more easily and should be used in soups or stews, while the darker ones keep their shape and are perfect for salads and side dishes.

Lots of Fiber

Healthy Road Sign

Lentils are a seed, so they don't need the long soaking that other legumes require. Packed with both soluable and nonsoluable fiber, the lentil has 15 grams of fiber per cup.

The seeds take 10-30 minutes to cook, depending on the type, and lentil recipes are often mixed with rice which has a similiar cooking time.


Make Ahead Lentil Mix

Ingredients:

  • 3 T. olive oil

  • 1 large yellow onion chopped

  • 4 large carrots diced

  • 2 cups corn

  • 3 cloves minced garlic

  • 1 T. fresh thyme leaves

  • 6 cups cooked lentils

  • 2 cups chopped fresh baby spinach

  • How to Prepare:

  • 1)Heat oil over medium heat and saute onion, carrots and corn 4 minutes

  • 2)Add garlic and thyme and cook 2 minutes more

  • 3)Remove from heat and stir in lentils and spinach

  • 4)Divide into containers and freeze some and keep some in the fridge

  • Uses for Lentil Recipe Mix:

  • 1)Combine with vegetable broth for a hearty soup

  • 2)Add chopped lettuce and light dressing for a bright salad

  • 3)Stir into non-fat cottage cheese for a high-protein snack or lunch

  • 4)Use as a filling for a vegetarian omelet

  • Filling your cupbard with brightly colored lentils in glass containers will brighten your day.

    Best Vegetarian Recipes

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