Nutrient content per person: Calories 375 kcal Carbs 69 g Fat 5 g Protein 17 g
Health benefits of lentils:
* Our organs and muscles need a constant supply of protein for repair and growth of the body. Lentils, especially sprouted lentils, contain all the essential amino acids that are needed by our body for good muscle-building and smooth functioning of the body.
* Lentils, along with beans and peas, belong to the legume family. Dietary fiber filled food such as lentils help in controlling blood sugar levels. Dietary fiber also slows down the rate at which food is absorbed by the blood and thus maintains the sugar level constantly.
* Lentils, with their negligible amounts of fat, are an ideal source of protein without adding any extra fat to the body, thereby promoting a healthy heart.
Recipe for 4
200 g lentils
200 g of carrots
150 g of kale
115 g rice (dry matter)
1 tablespoon oil
1/2 teaspoon salt
4 tablespoons vegetable yogurt
4 teaspoons cayenne pepper
Wash the carrots clean and peel. Then chopped the onion and carrots into small pieces. Add oil to the bottom of the pot and if the oil is hot then fry the onions inside. When the onions have turned golden brown, put the carrots in a pot. Fry onions and carrots for another 5 minutes. If necessary, add a little water to the pot so that the onion does not burn at the bottom of the pot. Rinse rice and lentils under water. Put 2 cups of water in a pot and add the washed rice and lentils. Make sure the rice is covered with about 3 cm of water. Boil for 10 minutes, stirring occasionally. Then turn the heat to the lowest temperature and cover the pot with a lid. Let the food simmer under the lid for 10 minutes.
At the same time, wash the kale and remove the leaves from the stem. Add kale and a little water if necessary. Mix everything together and add salt. When the kale has become soft, turn off the stove and simmer under the lid for another 5-10 minutes. To serve, place the food in a bowl and add a tablespoon of vegetable yogurt and cayenne pepper. Bon Appetit!
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