Red Lentils
Red lentils, also known as masoor dal, are a type of legume that is native to the Middle East and Southeast Asia. Small, round, and reddish-orange in color, red lentils have a smooth, creamy texture when cooked and are the quickest and easiest to prepare among lentil varieties, which is why they are the perfect ingredient for traditional Indian stews, dal, curries, and thick creamy soups.
Considered to be a superfood, red lentils are a powerhouse of essential nutrients. One of the main nutritional benefits of red lentils is their high protein content. One cup of cooked red lentils contains approximately 18 grams of protein, making them an excellent source of this essential nutrient. In addition to their high protein content, red lentils are also a good source of fiber. One cup of cooked red lentils contains about 16 grams of fiber. They are also low in fat, with just 1 gram of fat per cup of cooked lentils.
A ½-cup serving is an excellent source of folate and manganese, and a great source of thiamin, iron, phosphorus, potassium, copper, and B vitamins. Masoor dal is high in antioxidants, which is known to boost the immune system and protect the body from diseases and infections.
Look no further for a simple, nutritious, and delicious way to improve your diet.
Sources: supernutritious.net/what-is-the-nutritional-value-of-red-lentils-and-is-red-lentils-healthy-for-you; foodtolive.com/healthy-blog/red-lentils-benefits-nutrition-and-uses
Recipe – Spiced Lentil Soup
Ingredients
1 ½ Tbs. olive oil, or water
2 cups onion, diced
5 garlic gloves, minced
2 tsp. ground turmeric
1 ½ tsp. ground cumin
¼ tsp. ground cardamom
1 14-oz. can diced tomatoes
1 14-oz. can full fat coconut milk
¾ cup red lentils, rinsed and drained
3 ½ cups vegetable broth, or water and vegetable bouillon
½ tsp. salt, or to taste
red pepper flakes, to taste (optional)
1 5-oz. package baby spinach
2 tsp. fresh lime juice
Process
In a large pot, add oil or water, onion, and garlic. Sauté over medium heat for about 5 minutes until the onion softens. Stir in turmeric, cumin, and cardamom, cooking for 1 minute until fragrant. Add tomatoes, coconut milk, lentils, broth, and salt. Add red pepper flakes, if desired. Bring to slow boil, then reduce heat to medium and simmer uncovered for about 20 minutes or until lentils are tender. Stir in spinach until wilted. Add lime juice. Serve.