Lentils are high in soluble fiber and score low on the glycemic index. The polyphenols in lentils have strong antioxidant and anti-inflammatory properties. Studies show that lentil consumption can help lower elevated LDL cholesterol and boost beneficial HDL. A single serving of lentils provides 32% of the recommended requirement for fiber! Additionally, lentils are a good source of protein and iron. Regular consumption of lentils is highly associated with reductions in the incidence of degenerative diseases including diabetes, cardiovascular disease (CVD), and cancers.
Ingredients:
2 cups dry lentils
1 large onion, chopped
6 carrots, peeled and cut into chucks
4 celery sticks cut into chunks
4 potatoes, cubed
4 cups vegetable broth
1 teaspoon salt
¼ teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon mild curry powder (see below)
Water (as needed)
Directions:
Sort and rinse lentils thoroughly.
Place onion and lentils in a pot.
Cover with broth.
Bring to boil and cook for about 10 minutes.
Add carrots, celery, potatoes, and seasonings.
If it cooks down too much, add water.
Cook on medium for approximately 20 minutes.
If it is too thick, add more water. If it is too thin, cook uncovered for an additional 10 minutes until stew thickens.
Mild Curry Powder
Directions:
2 tablespoons ground coriander
1 tablespoon cumin
2 teaspoons turmeric
1 teaspoon ground ginger
1 teaspoon garlic powder
½ teaspoon cardamom
Directions:
Whisk ingredients together.
Store in an airtight container.
Sources:
Ganesan K. Polyphenol Rich Benefits of Lentils and their Health Promoting Effects. Int J Mol Science. Cook all legumes until soft. 2017 Nov; 18(11): 2390. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
Shams, H. Effects of cooked lentils on glycemic control and blood lipids of patients with type 2 diabetes. ARYA Atherosclerosis. 2008.
The above recipe is taking from Wildwood’s amazing new cookbook, Plant-Based Made Simple by Carin Lynch. You will want to add this one to your collection. To order, contact Wildwood Natural Food Market at naturalfood@wildwoodhealth.org, Tel: (706) 820-1252, or https://www.amazon.com/Plant-Based-Simple-Cookbook-Carin-Lynch/dp/0578745593
