Indian Rice and Lentils

It may be called poor man’s meal, but this Indian Rice and Lentils recipe is a sturdy, nutritious and simple meal that can be easily dressed up for variety and has many health benefits!

Loving the Health Benefits of lentils

Even though there are numerous studies that have confirmed the health benefits of lentils, people are still consider them inferior to meat. But lentils contain so many benefits. For example, they contain potassium, which is a mineral that can lower the chances of developing stroke and hypertension, and majority of adults today lack potassium. Lentils also contain folic acid, which is very important for the breakdown of amino acids associated with heart disease. Some studies have shown that people who consume lentils on a regular basis have 25% fewer chances of experiencing heart disease. Folate also protects us from cancer, and is involved in detoxification and methylation pathways in the body, and American diet is notoriously low in this important B vitamin. Studies have shown that lentils can help people lower blood cholesterol levels and that they contain a significant amount of antioxidants similar to those usually found in tea and red wine. And, last but not least, lentils are high in fiber, scraping off the debris, toxins and extra cholesterol for excretion.

As you can see, lentils have different kinds of nutrients in them and what is even better is that they come with a low glycemic index and low amount of fat. This makes lentils the perfect food for people who are trying to lose or maintain their weight and people suffering from diabetes.

Nutrients found in green chili

Green chili is popular around the globe today and many people are using them due to their exceptional nutritional value. Green chili are rich in vitamin A, vitamin B6, vitamin C, potassium, copper, and iron When you make a combination with rice you can also form complete proteins. This is good for people who are avoiding meat. Another thing that makes green chili great is the presence of phytonutrients like lutein-zeaxanthin, alpha-carotene, and beta-carotene.

Since green chili is rich in vitamin A, this means that it is good for enhancing vision and protecting our eyes from the different degenerative process in this area. Next, consumption of green chili on a regular basis can also improve the work of the immune system. There is evidence that green chili is good for maintaining weight and even for weight loss because it supports the burning of fat in the body. Additionally, green chili is good for the bones, digestion, skincare, and mood and it helps prevent lung issues.

Why you should soak your rice and lentils before cooking

You are probably aware of the fact that the way you are preparing foods affects their nutritional value and effects. In the recent period, many experts are advising soaking rice and lentils before cooking. Soaking prepares the nutrients found in rice and lentils for better absorption. Soaking softens and prepares some proteins and other nutrients that are usually difficult to digest.

Looking for more recipes with functional nutrition benefits? We have many more on the recipe blog here!

**To learn how to get rid of arsenic in rice, read more here.

Indian Rice and Lentils

January 24, 2017

by Kasia Kines

Category Indian Indian Main Course Main Dish Member Recipes Recipes Side Dish Vegetable Side Dish

Persons

6

Notes

*To learn how to get rid of arsenic in rice, read more here.

Ingredients

• ½ cup brown lentils soaked for 1 hour
• 1 onion, finely chopped
• ½ teaspoon minced garlic
• 1 teaspoon grated ginger
• 1 fresh green chili, seeded and chopped
• ½ teaspoon chopped parsley
• ¼ teaspoon ginger
• 2-3 Tablespoons of ghee, coconut oil or EVOO
• 1 cinnamon stick
• 2 cloves
• 1 bay leaf
• ½ teaspoon turmeric
• 1 teaspoon Celtic Sea Salt
• 1 cup brown rice*, soaked for 1 hour
• ½ cup red lentils
• 2 tablespoons chopped green onion
• 1-2 teaspoon honey, maple syrup or coconut sugar (optional)
• ½ teaspoon cumin
• Black pepper

Instructions

1. Drain the brown lentils, cover with boiling water and boil for 15 minutes until beginning to soften. Drain.
2. Cook the onion, garlic, ginger and chili in the oil until soft and lightly colored. Add the cinnamon cloves, bay leaf and turmeric.
3. Add the remaining spices and the sweetener. Cook for 2 minutes, stirring.
4. Add the drained rice and lentils, mix well, then add water to cover. Bring to a boil, then cook on low heat until the liquid has been absorbed, about 20 minutes.
5. Stir in the chopped green onion. Remove cinnamon stick, cloves and bay leaves before serving.

https://kasiakines.com/indian-rice-lentils/