Did you know lentils are one of the world's oldest foods?
Growers first raised these beans in the Middle East in 8,000 B.C.
The Greeks considered them a poor man's food, while it was a royal treat in Egypt!
When comparing lentils with other plant-based proteins, they come up second after soy products regarding protein content.
Not only do lentils provide a good dose of protein, 12 grams per 1/2 cup, it also has many other benefits.
Benefits of Lentils
- It's a fantastic resource of fiber, providing 32% of your daily fiber requirements in a single serving.
- Lentils are full of essential vitamins and minerals such as potassium, folate, zinc, iron, and B vitamins.
- They contain health-promoting phytochemicals that have anti-inflammatory and antioxidant properties.
- Lentils are low in calories, low in fat, and contain zero cholesterol!
How to Cook Lentils
Lentils are very easy to cook and require no pre-soaking unlike other beans and legumes.
Rinse them before cooking, place them in a pot, cover with water, bring to a boil and simmer uncovered for 20-30 minutes. As easy as that!
LENTIL AND TOFU SALAD
This Lentil salad is a protein and nutrient powerhouse!
It contains lentils, edamame beans, and tofu! All fantastic, high-quality plant-based protein sources.
The cucumber, bell peppers, and spinach makes this salad crunchy and fresh and boosts your veggies intake for the day!
INGREDIENTS:
- Extra firm tofu
- 1/2 tsp salt
- 1/2 tsp turmeric
- 1/2 tsp garlic powder
- 1/2 cup cooked green lentils
- 1/2 cup edamame beans
- 1/2 cup chopped cucumber
- 1/2 cup bell pepper
- Handful of spinach
- Parsley for garnish (optional)
DIRECTIONS:
- Heat oven to 425 F
- Pat the tofu dry and season with salt, turmeric, and garlic powder.
- Bake for 20 minutes
- While the tofu is baking, chop all your veggies and assemble your salad in a bowl.
- When the tofu is cooked, add the tofu, lentils, and edamame beans.
- Top with your dressing of choice.
- Enjoy!
BONUS TIP!
Before cooking, press your tofu for extra crunchiness! This gets rid of excess moisture and makes the tofu crispier.
Simply wrap the tofu block in a paper towel or clean dish rag, place it on a cutting board, and put a heavy object on top. Let it sit for 25-30 minutes.
PLANT-BASED COOKING
Interested to see more recipes like this one?
Or perhaps to take a plant-based cooking course?
Then have a look HERE!