Nutrition Warriors

Red Lentils

 May 8th, 2012 

Red Lentils
They are heart healthy and inexpensive. 16 grams of protein and 9 grams of fiber

They come in brown, green, red,

With colors ranging from gold to orange to actual red, these are the sweetest and nuttiest of the lentils. In terms of cooking time they usually done in about 30 minutes. The lentils tend to get mushy when cooked through, so they’re perfect for Indian curries, or for soups.

Lentils are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide  important minerals and  protein—all with virtually no fat.  Just 230 calories for a whole cup of cooked lentils. Lentils are great for weight management,  they will fills you up and not out.

High in magnesium, Studies show that a deficiency of magnesium is not only associated with heart attack and  promotes free radicals to  injury to the heart. Fiber is important for weight loss in two ways. It fills the stomach, preventing hunger after eating, and it also slows carbohydrates as they enter the bloodstream, preventing peaks and valleys in blood sugar that interfere with efficient energy utilization. Lentils can increase your energy by replenishing your iron.  Children  and pregnant woman have an increased  need for iron in their diets.

For something different try a red lentil hummus

• 2 cups water
• 1 cup dried red lentils
• 1 cup garbanzo beans, drained
• 2 medium garlic cloves, finely chopped
• 1/3 cup  tahini
• 2 tablespoons olive oil
• 1/4 cup freshly squeezed lemon juice
• 1/4 teaspoon freshly ground black pepper

INSTRUCTIONS

1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.
2. Place the lentil, garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
3. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.