August Newsletter

8/1/17

Lentils

You’ve probably heard of lentils, a member of the legume family, but you might not be aware of their many health benefits. Lentils are special for many reasons. Out of all of the legumes, lentils rank second in terms of their protein-to-calorie ratio. This means they are very valuable to vegetarians or vegans looking for healthy, plant-based sources of protein. Lentils also serve as a source of many essential nutrients, such as folate and iron. Lentils also have a remarkably low amount of readily digestible starch, which is good news for diabetics or anyone trying to watch their blood sugar.

Whether you eat lentils all the time or just want to try them out, here is a great recipe.

Lentil Chili

• 1 white onion, chopped
• 2 green bell peppers, chopped
• 4 cloves garlic, minced
• 3 tsp. chili powder
• 1 (16 oz.) bag of green lentils
• 4 diced tomatoes
• 1 bay leaf
• 2 (32 oz.) cartons low-sodium vegetable stock
• Cilantro for garnish
• salt and pepper to taste

1. In a pot, sauté onion and bell pepper for 10 minutes.
2. Stir in garlic .
3. Add lentils, tomatoes, bay leaf and stock, and chili powder. Season with salt and ground black pepper, to taste. Bring to a boil, lower the heat to medium-low and simmer, partially covered for 45 minutes or until lentils are tender.
4. Stir in cilantro and serve.