7 Health Benefits Of Lentils (Lentils Benefits) + Weight Loss Lentil Stew Recipe

Lentils are low in calories and high in nutrition. They are easy to cook, and a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet.

Let’s look at lentils benefits and a lentil stew recipe, which you can make vegetarian or not.

Lentils And Ayurveda

Brown lentils are used Ayurvedically according to their qualities. They pacify Pitta and Kapha dosha and could aggravate Vata due to their astringent taste which promotes dryness. Like all food, brown lentils have medicinal properties too. They act as an appetite suppressant and do not cause weight gain. They are nutritive (strengthening and nourishing), and they contain high fiber.

Eat lentils and reap their health benefits.

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Lentils Benefits

1. Lower Cholesterol

Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health

Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

READ MORE: 9 Contributors To Heart Disease (Hrud Rog)

3. Digestive Health

Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

4. Stabilized Blood Sugar

Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

5. Good Protein

Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

6. Increases Energy

Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

7. Weight Loss

Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

READ MORE: 3 Apple Cider Vinegar Recipes For Weight Loss, Easy 4 Step Ayurvedic Weight Loss Plan + Home Remedies For Over Weight, Sesame Seeds Benefits + Power Packed Sesame Seed Balls Recipe

Lentil Stew Recipe

Here’s a delicious recipe using lentils. It’s healthy, hearty, high in protein and low in calories. You can use meat in this recipe or keep it vegetarian. When you omit the meat and keep it vegetarian it becomes a detox dish. Eat it alongside rice or on its own as a thick soup. If you try it, let me know in the comments below how it turns out!

Ingredients
1 pound beef stew cubes
1 medium-large yellow or white onion, chopped (about 1 1/4 cups)
2-3 large carrots, diced (2/3 cup)
2-3 large celery stalks, diced (2/3 cup)
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon ground coriander
2 cloves garlic, minced (about 2 teaspoons)
2-3 cups brown or green dry lentils, rinsed and picked over to remove anything that shouldn’t be there (like a small rock for example)
3 cups water
3 cups stock* (chicken, vegetable or you can substitute water for a total of 6 cups of liquid)
1/2 teaspoon dried thyme
1 bay leaf
1 teaspoon sherry vinegar (can substitute cider vinegar or lemon juice)
1/4 cup chopped fresh parsley, with a little extra for garnish
1 tablespoon olive oil to sauté
* If cooking gluten-free, use gluten-free stock.

Directions
1. Cook the beef cubes as you would usually do and set them aside.
2. Heat the olive oil on medium high and add the carrots, onions, celery, ground coriander, turmeric and cumin. Stirring frequently, cook until softened, about 5-7 minutes. Add the garlic and cook a minute more, until fragrant.
3. Add in the cooked beef cubes, the rinsed lentils, stock, water, thyme and bay leaf. At this point add a teaspoon of salt and some pepper. You will season more to taste later. Bring to a boil and reduce the heat to a simmer. Cook partially covered until the lentils are tender, about 40 minutes.
4. Add the sherry vinegar or lemon juice and parsley to the stew. Add salt and freshly ground black pepper to taste. You may need to add more salt than you expect, especially if you are making the stew with water only and not water and stock. And if you want it hearty make it all with stock.
* You can certainly play with the quantity of the spices according to taste. More cumin can be nice.

READ MORE: Detox Dal: Ayurvedic Winter Soup For Cleansing

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Lina Zalloum C.A.S is a Clinical Ayurvedic Specialist continuing her studies in the Ayurvedic Doctor Program at the California College Of Ayurveda. She is a certified yoga instructor, Yoga Nidra Therapist, Pranic Healer, Energy Medicine Practitioner, and Marma Therapy Specialist. She is passionate about spreading Ayurveda and wellness through workshops and presentations locally and internationally. Lina lives between Ontario, Canada, and Bahrain in the gulf. In her late twenties, she faced a physical issue that could not be resolved by Western Medicine for over a decade. She stumbled upon Ayurveda and witnessed its magic first hand in resolving her issue completely and right then and there she knew that she finally found her dharma (life purpose). Lina believes that Love, Kindness, and Compassion can change the whole world for the better, one act at a time. She enjoys writing and sharing her thoughts, hoping to raise the vibration of the world. Her goal is to help others achieve wellness by bringing the body back into balance so it can take charge of its own healing process.

One comment

  1. Interesting blog, good information given about lentils benefits, & its recipe. Thanks for sharing the blog with us.

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