Lentil Roast

Lentil Roast

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
Wow!  Who knew!  Also, because lentils are so high in fiber, they will help with weight loss too.  Why?  Well, by adding more fiber to your diet, you will feel full sooner and stay full longer, so you won’t eat as much.  This is also how lentils help to control blood sugar fluctuations.

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)
  • Green
  • Black (also called beluga)
  • Yellow/tan lentils (which are red inside)

How to cook:

  • Cover with about 3 times water, soak 4 hours/overnight
  • Drain/rinse
  • 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

 

Bon Appetit!

Lentil Roast

Lentil Roast

Deliciously healthy re-make of a family favorite recipe!
Course: Main Course, Plant Based Protein
Cuisine: American
Keyword: lentil, roasted garlic, vegetarian
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 8 people
Calories: 344kcal
Author: Coach Collette
Print Recipe Pin Recipe

Ingredients

  • 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

Instructions

  • 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

Notes

The leftover roast also makes FABULOUS sandwiches!  It's just like leftover meatloaf.....yummy!!!

Nutrition

Nutrition Facts
Lentil Roast
Amount Per Serving
Calories 344 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 13g65%
Cholesterol 22mg7%
Sodium 166mg7%
Potassium 425mg12%
Carbohydrates 26g9%
Fiber 10g40%
Sugar 2g2%
Protein 13g26%
Vitamin A 40IU1%
Vitamin C 2.1mg3%
Calcium 72mg7%
Iron 2.9mg16%
* Percent Daily Values are based on a 2000 calorie diet.

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!

Also, make sure you share it with all your friends and join our community so you don’t miss any of my other great recipes, events and offers.

Here's to your health!

Profile Pic

Email:  collette@holistichappyliving.com

PS:  If you’re totally frustrated with the effects of your efforts to create and maintain a healthier diet and lifestyle,I feel ya for sure, let’s chat!  What if just one discussion could change your life? I love to share what I know and help as many people as possible.  You can contact me here:  LET’S CHAT! 

PSS:  Ready for a jump start to your healthier diet and lifestyle?  CLICK HERE to join the club!

Let's Eat

Healing Articles

Medical Disclaimer

All information provided on Holistic Happy Living is based on my own and our expert’s personal experience. We are not medical professionals and no adjustments to care should be made without consulting your medical team. If you are new to exercise, haven’t exercised in a while and/or haven’t seen your medical team in the last 3 months, it is advised to do so before engaging in any kind of physical activities. You must not rely on the information on Holistic Happy Living as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

Pin It

Comments