Lentils… You can do so much with this little nutrient-packed legume. When mixed with rice it makes a complete protein, which is great if you are a vegetarian or vegan. These lentils are so tasty you won’t miss meat in your dish.
Lentils are a true culinary marvel, a tiny legume that packs an incredible punch of nutrition and flavor. From their versatility in the kitchen to their impressive health benefits, lentils are a pantry staple that should not be overlooked. In this post, we will explore why lentils are not only delicious but also incredibly healthy, offering a balance of essential nutrients that make them a must-have in your diet.
1. A Complete Protein Source:
For those who follow a vegetarian or vegan diet, when paired with rice, they create a complete protein, which means they contain all nine essential amino acids needed for optimal health. This makes lentils an excellent meat substitute that provides your body with the essential building blocks for various bodily functions.
2. An Explosion of Flavor:
Lentils may be small, but they are bursting with rich, earthy flavors. Their natural taste is a unique combination of nuttiness and mild spiciness, making them a favorite in many cuisines. Whether you’re making soups, stews, salads, or even burgers, lentils bring depth and heartiness to your dishes. Their ability to absorb surrounding flavors makes them an ideal base for a wide range of recipes, allowing you to create a diverse array of meals.
3. A Nutritional Powerhouse:
In addition to being delicious, lentils are a nutritional powerhouse. They are an excellent source of vital nutrients, including dietary fiber, protein, and various vitamins and minerals. Here are some key nutritional highlights:
- Rich in Fiber: Lentils are a fantastic source of dietary fiber, particularly soluble fiber. Fiber aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full, which can assist in weight management.
- High Protein Content: As mentioned earlier, lentils are a great source of plant-based protein, making them a valuable addition to any diet.
- Abundant in Vitamins and Minerals: Lentils contain essential vitamins and minerals like folate, iron, potassium, and magnesium. These nutrients are crucial for various bodily functions, including red blood cell production, muscle function, and maintaining a healthy heart.
- Low in Fat and Calories: Lentils are naturally low in fat and calories, making them an excellent choice for those looking to maintain a healthy weight.
4. Heart Health and Weight Management:
Incorporating lentils into your diet can have a significant impact on your overall health. The fiber content in lentils helps lower cholesterol levels, reducing the risk of heart disease. Additionally, the combination of protein and fiber in lentils can promote weight management by keeping you feeling full for longer and curbing those unhealthy snack cravings.
5. Versatility in the Kitchen:
Lentils’ versatility is another reason why to love them. Whether you want to create a hearty lentil soup, a zesty lentil salad, a spicy curry, or even a delicious lentil-based burger, the possibilities are endless. Their ability to absorb flavors and take on a wide range of textures means that lentils can adapt to any culinary style or preference.
In conclusion, lentils are a treasure that deserves a place in your diet. Their nutritional value, versatility in the kitchen, and ability to enhance the taste and texture of countless dishes make lentils an indispensable ingredient for anyone looking to eat well. So, whether you’re a dedicated plant-based eater or simply looking to diversify your meals, lentils are your go-to ingredient for delicious, nutrient-packed dishes.
Lentil to water ratio is 1:2 If you want a soupier lentil but still thick then add another cup of water. More details are included in the directions below.
Recipe:
Prep Time
5 MINS
Total Time
35 MINS
Yields
4 SERVINGS
Ingredients
1 cup brown lentils
2 cups water
1/2 tsp cumin
1/2 tbsp granulated garlic
1/2 tbsp granulated onion
1 tsp dried oregano
1 tbsp olive oil
Directions
Pour lentils onto a plate or baking pan and check for any stones or misc elements that have snuck in. The misc elements are okay if missed, but you do NOT want to miss a stone. Ask me how I know 🙂
Place sorted lentils into instant pot.
Add water, spices and oil. I don’t normally add pepper because of our son, but you may if you like.
Choose the “Rice” setting on your instant pot.
Once the timer goes off, push down the quick release valve to release the pressure. I normally turn it off at this point, but if you have enough water left after releasing the steam you can keep it on warming mode until ready to serve.
That’s it! Once it’s cool enough, unless you’re using glass at which point you can transfer while hot, transfer to a container for storage and heat to make a quick meal taste delicious.
If you are mixing with my rice recipe take a few spoonfuls to mix with the rice, then serve with grilled or stewed chicken. That’s pretty much it. You can also add to salads, use it in a wrap, or eat it plain. If you add some hot water to it you can have it as a soup. It’s THAT flavorful.
Enjoy!
