Tara, I need some new ideas on how I can eat more lentils, what should I make? You ask what to do with lentils, I answer! This Tuesday is Ingredient Tuesday + we are using another one of my favorite ingredients! Lentils! These little legumes are a super healthy + can be a budget-friendly staple in a plant-based kitchen or any kitchen! They make their way into soup, tacos, chips, and even pasta. My tips today will show you what to do with a cup of lentils + why I think they are awesome! Let’s do this.
Tara’s Tuesday Tips:
Ingredient Idea: Lentils
Chili, curry, hummus, burgers + more! Lentils are an awesome way to get lots of protein, fiber, leucine, and iron. They are especially good for people looking to control blood sugar, lose weight, athletes, and make for a perfect addition to a meal prep menu! Did I mention how budget friendly theyare?!?! Yep, they are! So grab yourself some of these little brown legumes + let’s cook.
Why Do I Love Lentils?
Lentils Are High In:
- Protein
- Fiber
- Polyphenols
- Iron
- Folic Acid
- Magnesium
- Antioxidants
- Leucine
- Resistant starch (delays absorption of carbs/has blood sugar lowering effects)
- Prebiotics
They Are:
- Inexpensive
- Easy to cook
- Can be stored dry for a long period of time
- Canned or dry are equally awesome
- A fabulous meat alternative
- Red, green, brown, black, yellow, or split
- Low in fat
Lentils + Athletes:
I have always believed that eating plant-based proteins is the way to go, but there is a reason I recently began specifically focusing on eating more of this one in particular. The high leucine content!
I will keep this very simple, but this is super important so stay with me!
- Amino acids are the building blocks of protein
- Essential amino acids are the amino acids our bodies cannot make + we must get them from our food
- Branch Chain Amino Acids (BCAA) are especially important for repairing + building muscle
- Leucine is a BCAA
- Lentils are exceedingly high in leucine (eggs have about 1.1 grams (per 100 grams) vs lentils with about 1.8 grams (per 100 grams) of leucine (per USDA data)
- Take home points:
- When we eat lentils, we are getting a dietary source of BCAA’s (which is superior to getting them from supplements).
- Eating foods high in leucine helps repair + build our muscles helping us recover quicker + better from workouts.
- When we repair + build muscle efficiently we become leaner + stronger! Hooray!
What to Do With Lentils:
- Toss them in or on your salad
- Choose lentil-based pastas (Modern Table, Tolerant brands are my favorite)
- Add them to soup
- Use them in veggie burgers
- Whirl them into hummus
- Perfect texture for a meat substitute in tacos or chili
- Indian cooking uses a wide variety of this legume – especially in curries and dals
- Look for lentil snacks (crackers or chips)
- Look for split versions for Indian dals
My Favorite Lentil Recipes:
Food For Thought
If you are looking to control your blood sugar, eat more high fiber foods, get more plant-based protein, have easy meal prepped freezer foods on hand, this is the answer!
Next time you are meal prepping or have an extra can or a cup of lentils, think of my tips + try incorporating more of them in your life! A few of the recipes on this page are absolute favorites in the MVF kitchen.
A word of caution, do not ever eat them raw + remember these legumes contain anti-nutrients such as phytic acid which in some people can prevent other nutrients from being absorbed. Always consult your healthcare provider if you experience any negative side effects from foods.
Make something you can get excited about! If you are an athlete like me or are worried about getting enough high quality plant protein, eat this amazing little legume!!! Above all, enjoy a good bowl of lentils in the company of good people + love every single bite. Happy Tuesday, fam.
All the best,
Tara 🤍 🤎
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