Mexican-Style Lentils with Vegetables
Very easy to make. Tasty and very good for you. Lentils are loaded with minerals—calcium, magnesium, potassium, phosphorus, and iron—plus omega-3 and omega-6 fatty acids that support skin, hair, and immune health. They're also high in protein.
Ekaterina Zhizhkun
Recipe author
Mexican-Style Lentils with Vegetables
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 32 %
6 g
Fats 0 %
0 g
Carbohydrates 68 %
13 g
93 kcal
GI:
100
/
0
/
0
- Gather the ingredients for the lentils with vegetables: lentils, spices, frozen vegetables, salt, pepper, and water. 2. Rinse the red lentils several times, then drain them in a sieve or colander. 3. Put the rinsed lentils in a heated pan. Add the water (you can use vegetable broth). Cover, bring to a boil, and cook over low heat, covered, for 15 minutes. 4. Add the turmeric, salt, and pepper. Cover and simmer for 10-15 minutes. 5. Add the frozen vegetables. 6. Cover the pan and bring to a boil over medium heat. 7. Stir and cook over low heat for 15-20 minutes, then take the pan off the heat. The lentils should be soft and break apart easily. Green lentils will take longer to cook. You can adjust the thickness by cooking off excess liquid or adding more. Stir freshly chopped herbs into the finished dish—you can add a little butter too. Spoon the stewed lentils and vegetables onto plates. Enjoy! Lentils are rich in minerals—calcium, magnesium, potassium, phosphorus, iron—and in omega-3 and omega-6 fatty acids that benefit your skin, hair, and immunity. They're high in easily digestible protein; nutritionally they rival bread, grains, and even, to a degree, meat. That makes them excellent food for athletes, vegetarians, and anyone eating plant-based. Lentils have less fat than peas and are great for a healthy diet. They also boost metabolism, which can help with weight loss, and their fiber curbs hunger and aids digestion. They're especially good for expectant mothers, since lentils are very high in folate—up to 90% of the recommended daily amount—which supports fetal development. The magnesium and potassium they're rich in are essential for the heart and nervous system, making them invaluable for people with heart conditions. To improve iron absorption, serve them alongside fresh vegetables high in vitamin C, like tomatoes and herbs. Iron supports the formation of blood and helps fight anemia. Lentils contain isoflavones, which may lower the risk of breast cancer, and they help reduce blood sugar, so they're recommended for people with diabetes.
Caloric content of the products possible in the composition of the dish
- Turmeric - 325 kcal/100g
- Salt - 0 kcal/100g
- Water - 0 kcal/100g
- Pepper - 26 kcal/100g
- Red lentils - 314 kcal/100g
- Frozen vegetables - 50 kcal/100g
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