As a type of legume, lentils may not always take centre stage in dishes, but they have been incorporated into numerous recipes for their nutty flavour. From curries to kebabs, lentils can be found in a variety of culinary creations. They also offer a wealth of nutrients that can effectively reduce the risk factors associated with various diseases.
Diabetes Prevention
One of the notable benefits of lentils is their ability to help prevent diabetes. Lentils are a great source of antioxidants, which play a crucial role in protecting against oxidant stress – a process linked to the development of diabetes. Furthermore, lentils contain a high level of vitamin A, which has been associated with the prevention of wrinkles and sagging skin. They also provide essential minerals such as iron, calcium, zinc, all of which are necessary for maintaining healthy skin. Lentils are rich in dietary fibre, which effectively reduces inflammation and lowers the risk of chronic diseases like heart diseases and diabetes, both of which are commonly associated with aging.
Cardiovascular Protection
Lentils offer significant cardiovascular benefits as well. Their high dietary fibre content can help lower levels of low-density lipoprotein (LDL-C), often referred to as “bad cholesterol”. They are packed with essential minerals that contribute to improved blood vessel muscle relaxation, thereby helping to reduce blood pressure.
Lentils ameliorate health of cardiovascular system with their plentiful amount of phytochemicals, which own great antioxidants and anti-inflammatory effect.
Lower Risk of Cancer
In addition to the previously mentioned benefits, lentils also play a significant role in reducing the
risk of certain types of cancer. Thanks to their high levels of plant protein and fibre, lentils effectively
aid in the elimination of waste from the body, thus helping to lower the risk of stomach and
colorectal cancer.
Suggested Recipe
Tomato veggie pot with lentils
- 1 cup of dry lentils
- 1 onion, diced
- 1 carrot, diced
- 2 cloves of garlic, minced
- 1 bay leaf
- 1 teaspoon of dried oregano
- 1 teaspoon of ground cumin
- 1/2 teaspoon of smoked paprika
- 1/2 teaspoon of ground coriander
- 2 tablespoons of tomato paste
- 3 cups of vegetable broth
- Salt and pepper, to taste
Instructions:
1. In a large pot over medium heat, heat 1 tablespoon of olive oil and add the diced onion, carrot, garlic,
bay leaf, oregano, cumin, paprika, and coriander.
2. Cook until the vegetables are soft, about 5 minutes.
3. Add the lentils and stir to combine.
4. Add the tomato paste, vegetable broth, and salt and pepper to taste.
5. Bring the mixture to a boil, reduce heat to low and simmer, covered, for 15-20 minutes until the lentils are tender.
6. Taste and adjust seasoning if necessary.
7. Serve warm with a side of your favourite vegetables or over cooked grains like rice or quinoa. Enjoy!
