Flavorful and Healthy Red Lentils Recipe to survive winter [video]

Warm, hearty, and packed with a medley of spices, this red lentils recipe is a delightful blend of nutritious ingredients that will satisfy your taste buds and nourish your body. The addition of sesame oil imparts a unique flavor to this dish, while the vibrant colors of the carrots, sweet potatoes, and spinach make it as visually appealing as it is delicious. It will boost your energy level and help you survive the coming winter.

How to cook our delicious and healthy red lentils recipe?

Let's dive into the details of creating this wholesome meal for 4 persons.

Ingredients:

• Sesame oil

• 100g of spinach

• 1 lemon

• 2 carrots

• 2 sweet potatoes

• 1.5 cups of red lentils

• 1 onion

• 1 clove of garlic

• Small piece of ginger

• Parsley or coriander (for garnish)

• 1 teaspoon of turmeric powder

• 1.5 teaspoons of cumin powder

• Chili flakes

• 1 teaspoon of smoked paprika

• 1.5 teaspoons of crushed coriander seeds

• Dried mint

• Salt and pepper

• 600ml of vegetable stock

• 1 teaspoon of cardamom

Instructions:

Enjoy our short video on how to cook the red lentils.

More details below the video.

• Wash the lentils with cold water.

• Cut the onion, carrots, and sweet potatoes into medium-sized cubes.

• Finely chop the garlic and ginger.

• Rinse the spinach thoroughly if you're using fresh spinach (we will be using frozen spinach here).

• In a casserole, heat a generous amount of sesame oil over medium heat.

• Toss in the crushed coriander seeds and continue stirring for about 3 minutes.

• Add the chopped onion and stir until it becomes translucent.

• Incorporate the carrots, sweet potatoes, ginger, garlic, turmeric powder, cumin powder, smoked paprika, chili flakes, and cardamon into the casserole. Stir well to coat the vegetables in the aromatic spices.

• After 10 minutes, pour in the vegetable stock.

• Add the spinach (frozen or fresh).

• Allow the mixture to come to a boil, then reduce the heat to medium-low, cover with a lid, and let it simmer for 10 to 15 minutes.

• Time to add the red lentils.

• Cover with a lid, and let it simmer for 20 to 25 min minutes.

Final Touch:

• Check the consistency and tenderness of the lentils. If needed, add a bit more vegetable stock.

• Sprinkle in dried mint and stir gently. Cover the casserole and let it simmer for an additional 5 to 10 minutes until the flavors meld together.

Garnish and Serve:

• Once cooked to perfection, serve the stew in bowls.

• Garnish with fresh coriander leaves or parsley, a squeeze of lemon juice, and a drizzle of olive oil for an extra burst of flavor.

• For a delightful pairing, consider serving the stew with sardines on the side.

Bon appétit!

Nutrient Benefits of our red lentils recipe and of all ingredients:

Are Red Lentils good for you?

Red lentils are an excellent source of plant-based protein, essential for muscle repair and overall body function. They are also rich in fiber, aiding in digestion, and contain various vitamins and minerals, including iron. They are particularly popular in vegetarian and vegan diets due to their protein content.

What are red lentils?

Red lentils are a type of legume known for their small size, quick cooking time, and distinct reddish-orange color. Unlike some other lentil varieties, red lentils have had their outer seed coat removed, which gives them their characteristic appearance and also allows them to cook faster than other types. Here are some key characteristics of red lentils:

How do red lentils taste?

Red lentils have a mild, slightly sweet flavor. They readily absorb the flavors of the ingredients they are cooked with, making them versatile in various recipes.

What can you do with red lentils?

Common dishes that feature red lentils include lentil soups, dals, curries, and spreads. Due to their quick cooking time and ability to absorb flavors, red lentils are a convenient and nutritious addition to a variety of recipes.

How long to cook red lentils?

20 to 25 minutes. Red lentils cook relatively quickly compared to other lentil varieties. They can become soft and break down during cooking, making them suitable for soups, stews, curries, and purees.

Sesame Oil:

Sesame oil adds a rich, nutty flavor to the dish while providing healthy fats, particularly monounsaturated and polyunsaturated fats. These fats contribute to heart health and are a source of vitamin E, an antioxidant that helps protect cells from damage.

Spinach:

Packed with iron, spinach supports healthy blood function, and its high fiber content aids digestion. Additionally, it contains vitamins A and C, essential for skin health and immune function.

Carrots:

Carrots are a great source of beta-carotene, a precursor to vitamin A, important for vision and immune function. They also provide fiber, promoting digestive health, and antioxidants that combat oxidative stress.

Sweet Potatoes: High in fiber and rich in vitamins A and C, sweet potatoes contribute to a healthy immune system and skin. They also provide complex carbohydrates for sustained energy.

Onion, Garlic, Ginger: Onions and garlic contain sulfur compounds with potential health benefits, including anti-inflammatory and immune-boosting properties. Ginger is known for its anti-nausea and anti-inflammatory effects.

Parsley or Coriander: These herbs are not only flavorful but also rich in vitamins, including vitamin K for bone health, and antioxidants that contribute to overall well-being.

Turmeric Powder: Turmeric contains curcumin, known for its anti-inflammatory and antioxidant properties. It may support joint health and have potential benefits for heart health.

Cumin Powder: Cumin is a good source of iron and may aid digestion. It also contains antioxidants and has been associated with potential anti-inflammatory effects.

Chili Flakes: Chili flakes add a spicy kick and may boost metabolism. Capsaicin, the compound responsible for the heat, has been linked to various health benefits, including pain relief.

Smoked Paprika: Smoked paprika contributes a smoky flavor and contains antioxidants, including vitamin C, which supports the immune system and skin health.

Crushed Coriander Seeds: Coriander seeds add a citrus and slightly sweet flavor. They contain antioxidants and may have digestive benefits.

Dried Mint: Mint aids digestion and adds a refreshing element to the dish. It may also have antimicrobial properties and can help alleviate indigestion.

Vegetable Stock: Vegetable stock provides a flavorful base without added fats. It contributes to the overall hydration of the dish and can be a source of vitamins and minerals from the vegetables used in the stock.

Cardamon: Cardamom adds a warm and aromatic note. It has been linked to potential digestive benefits and may have antioxidant properties.

Incorporating this diverse array of ingredients not only makes the stew delicious but also ensures a nutrient-packed meal that supports various aspects of your health and well-being.

Enjoy this wholesome and aromatic red lentil and vegetable stew, a dish that not only tantalizes the taste buds but also provides a nourishing experience for your body and soul.