Loving Lentils – Health Benefits and Healthy Recipes

Lentils are an excellent source of six important minerals, two B vitamins, and protein with virtually no fat. The high folate content in lentils helps reduce the amino acid homocysteine, which is known to cause damage to artery walls and is considered a serious risk factor for heart disease. Magnesium in lenses also provides cardiovascular benefits, as magnesium improves the flow of blood, nutrients, and oxygen throughout the body. Studies show that magnesium deficiencies are associated with heart attack and immediately after a heart attack, a lack of sufficient magnesium promotes free radical damage to the heart.

Lentils are rich in dietary fiber, both the soluble and insoluble types. Research studies have shown that insoluble fiber not only helps increase stool bulk and prevent constipation, it also helps prevent digestive disorders such as irritable bowel syndrome and diverticulosis. A study involving 10,000 Americans published in the Archives of Internal Medicine confirms that eating high-fiber foods, such as lentils, help prevent heart disease. The high fiber content in lentils prevents blood sugar levels from rising rapidly after a meal and helps lower cholesterol. If you have insulin resistance, hypoglycemia, or diabetes, vegetables like lentils can really help balance your blood sugar levels while providing you with steady, slow-burning energy.

Lentils are also a great source of iron, which is particularly important for women who are menstruating, pregnant or nursing, and growing children and adolescents. Boosting your iron stores with lentils is a good idea because, unlike other sources of iron like red meat, lentils are not high in fat and calories. Iron is an integral component of hemoglobin, which carries oxygen from the lungs to all cells in the body, and is also part of key enzyme systems for energy production and metabolism.

We can think of no reason not to consume this superfood. Check out our favorite recipes!

curried lentils
1 cup brown or green lentils, rinsed
4 cups + 1 tablespoon vegetable broth
1 medium onion chopped
3 medium garlic cloves minced
2 medium carrots, diced
2 medium celery stalks, diced
2 cups finely chopped kale
2 teaspoons of curry powder
1 15 oz can diced tomatoes (do not drain)
3 tablespoons chopped fresh coriander
Salt, black pepper, crushed red pepper to taste

Urban Clinic Recommended Additions:

Potato (1 large baking potato cut into small squares)
Spinach
Cauliflower

1. Rinse the lentils in a colander and sort them, removing any residue.

2. Chop the onions and garlic and let stand for 5 minutes.

3. Heat 1 tablespoon of broth in a medium saucepan. Sauté onion in broth over medium heat for 5 minutes, stirring frequently, until translucent.

4. Add the garlic, carrots, and celery. Continue jumping for a couple more minutes. Add curry powder and mix to bring out its flavor.

5. Add the rinsed and drained lentils, 4 cups of broth, and the tomatoes. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 10 minutes. Add the kale and simmer for another 10 minutes. Add the cilantro and season with salt and pepper to taste.

This recipe is perfect for a slow cooker. Try our additions and serve over brown rice.

Lentil and ginger stew
1 tablespoon olive oil
1 leek, diced
2 carrots, diced
250g (9oz) Puy lentils
2½ pints (1.4 liters) hot vegetable broth
7 oz (200 g) cherry tomatoes on the vine
2 oranges
1 inch (2.5 cm) fresh ginger, grated
1 oz (25 g) almonds, coarsely chopped
100 g (3½ oz) spinach leaves

1. Preheat the oven to 200°C (180°C fan) mark 6. Heat 2 teaspoons of oil in an ovenproof dish. Add leek and carrots; fry for 6-8 minutes.

2. Add the lentils, coating them with the mixture, then pour in the broth. Season, cover and bring to a boil, then lower the heat.

3. Transfer to the oven for 20 minutes or until the lentils are tender and slightly bitten.

4. After the lentils have cooked for 10 minutes, place the tomatoes in a roasting pan, drizzle with the remaining oil and roast for 8-10 minutes.

5. Meanwhile, remove the skin from the oranges with a sharp knife and cut into slices, reserving the juice.

6. When the lentils are cooked, add the orange slices, juice and remaining ingredients. Pour into bowls with the tomatoes.

Spiced Pumpkin Lentil Salad
¾ cup French green lentils
6 cups peeled, seeded butternut squash or butternut squash, cut into 1-inch pieces
3 to 5 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon smoked Spanish paprika
½ teaspoon of salt
4 cups of baby arugula
11 ounces soft goat cheese, crumbled
¼ cup mint leaves, thinly sliced
1 tablespoon red wine vinegar
salt and pepper

1. Preheat oven to 375F/ 190C.
2. Toss pumpkin with 2 tablespoons of oil, cumin, paprika and salt until all cubes are well coated with marinade. Then place in a single layer in a baking dish and roast for 20 minutes. Flip each piece so all sides have a chance to get nice and crisp, and grill for another 10 to 15 minutes until tender. Let cool.
3. While the squashes are in the oven, prepare the lentils. Soak them in cold water for about 10 minutes, then drain and boil them in salted water for about 20 to 30 minutes, until tender. Drain, rinse with cold water and drain again.
4. To assemble the salad, combine the lentils, pumpkin cubes, and oil from the baking dish with the arugula, half the goat cheese, mint, vinegar, and enough oil to cover each ingredient. Divide between plates and sprinkle the remaining goat cheese on top.