I was raised as a vegetarian, and lentil roast was (and still is) one of my very favorite main dish recipes. As it turns out, lentil roast is not only delicious, but it is a very healthy dish as well.
Here are a few lentil facts:
- May improve and maintain heart health
- Can fight blood sugar fluctuations
- Can provide more energy
- Known to improve digestive health
Okay, so lentils provide quite a few impressive health benefits, but what about their nutrition? Great question!
Some lentil nutrition information:
- Lentils are a high protein food (important for vegetarian and vegan diets)
- Their dense hearty texture provides satiety
- Very inexpensive
- 1 cup cooked – 18 grams/protein; 15 grams/fiber
- They contain a whole host of vitamins/minerals
- Help to prevent iron and magnesium deficiencies
- They are a soluble fiber, which helps to lower cholesterol
- They are low in fat and sodium, so more heart healthy bennies
- Because they have high soluble fiber content, they are great for digestion
- They provide regularity and eases constipation and diarrhea (beneficial for IBS and other inflammatory bowel diseases)
- Balances body’s pH level and maintains good gut flora
- Research indicates that the high level of soluble fiber found in lentils traps glucose from carbohydrates and slows down digestion. This means lentils can help stabilize blood sugar levels, which is important for preventing energy dips, mood changes, and serious conditions like diabetes, insulin resistance or hypoglycemia.
- High fiber; cuts cravings for sugar and refined carbs and therefore aids weight loss
- Fiber acts as a prebiotic that improves gut health making less susceptible to oxidative damage, while helping with detoxification and nutrient absorption
Types of lentils:
- Red (usually split and have the most earthy flavor)
- Brown/Spanish pardina lentils
- French green/puy lentils (which have a dark speckled blue-green color)
- Black (also called beluga)
- Yellow/tan lentils (which are red inside)
How to cook:
- Cover with about 3 times water, soak 4 hours/overnight
- Cook using 2 times measure of water approx. 20-30 min
- Drain any excess water
- Soaking reduces the anti-nutrients
- Makes them easier to digest (no gassiness)H
- 1 C lentils cooked
- 1/2 C walnuts finely chopped
- 1 egg
- 1 C Greek yogurt
- 1/2 C coconut oil
- 1/2 C quinoa
- 1 onion chopped fine
- 1/4 tsp dried sage
- 1/2 tsp kosher salt
- 1/4 tsp fresh ground black pepper
- 1/4 C flaxseed meal
- Preheat oven to 350 degrees
- In medium saucepan, cover lentils with water and cook until soft (about 40 minutes)
- Meanwhile, prepare 8X8 or loaf pan (coat with coconut oil)
- Chop onion and nuts
- In large mixing bowl combine all ingredients and stir to combine
- Pour into baking dish and bake for 40-50 minutes, until knife inserted comes out clean
- Serve immediately
I sure hope you enjoy this recipe as much as I do and would love to hear what you think about it, so don’t be shy, let me know in the comments!
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Here's to your health!
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