If you aren’t using lentils as part of your fat loss and muscle building diet, then you’re missing out.
These amazing little legumes can be used in many recipes and they are a great way to up your protein intake in a very cheap way. When eating Lentils just remember to eat them with a whole grain so that the meal then becomes a complete protein source. I usually eat them with long grain brown rice, which is also great for recharging the muscles.
I probably eat lentils at least 3 or 4 times a week and they are really convenient because you can make a big batch ahead of time and then just reheat them throughout the week.
Lentils Nutritional Breakdown
Red Lentils
- Serving Size: 1/4 cup dry
- Calories: 150
- Carbs: 27 grams
- Protein: 11 grams
- Fat: 0 grams
- Fiber: 7 grams
- GI Index: 26
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Brown Lentils
- Serving size: 1/4 cup dry
- Calories: 170
- Carbs: 29 grams
- Protein: 13 grams
- Fat: 1 gram
- Fiber: 15 grams
- GI Index: 21
Easy Lentil Recipe
Ingredients
- 250 grams Red Lentils
- 100 grams Brown Lentils
- 2 cups all natural organic chicken stock or vegetable stock
- 2 cups water
- 1 onion minced
- 5 gloves of fresh garlic minced
- 3tsp curry powder (more or less depending on how spicy you like it)
- 1tsp turmeric
- 1tsp sea salt or to taste
- 2tbs avocado oil or coconut oil
- 2 cups of long grain brown rice.
Directions
Heat oil in a large saute’ pan, add onion garlic and spices, and saute’ until onion is soft. Add the chicken or vegetable stock, water, and lentils. Bring this to a boil and then reduce heat, cover, and simmer for about twenty minutes until lentils have absorbed most of the liquid and they are soft. You may need to add more water if the mixture becomes too thick, but you don’t want it too runny either. Gently mash with a stick blender or potato masher. As you’re cooking the lentils prepare the brown rice as directed.
Ladle the red lentil curry over the rice and serve. Top with a Tablespoon of plain Greek yogurt.
A Great Vegetarian Protein Option
If you don’t like Indian spices, you can make the above recipe using Mexican spices or even alternate between the two for variety. If you are tired of spending a lot of money on chicken and protein shakes, then lentils are a great way to save some money and still get the protein your muscles need. If your goal is just fat loss, lentils are a great food because they are naturally low in fat, low in calories, but high in fiber so they’ll keep you feeling full longer.
Don’t be afraid of the lentil, they’re not just for vegetarians or hippie types!
Sources: Foodfacts.com, Candida Diet Foods Curried Lentil Recipe
