A success at the holiday season, lentils are actually a legume that can (and should!) Be eaten all year round: nutritious and versatile, can be an ingredient in soups, salads, various dishes or simply , used as a substitute for beans on a daily basis.
Another advantage of lentils is its quick preparation when compared to beans, for example. Not to mention its unique flavor, which usually pleases everyone.
Due Clinic nutritionist Cristiane Braga Kanashiro explains that lentils are legumes, the same group as beans, corn, peas and chickpeas, rich in fiber, carbohydrates and vegetable protein.
For a balanced diet, according to Cristiane, it is recommended to eat two tablespoons of legumes for lunch and dinner. Below you will find delicious recipes using this food and good reasons to consume it on a daily basis (and not just at the holidays!).
Main dishes
1. Cooked Lentil: To make this delicious lentil, in addition to the main ingredient, you will use olive oil, onion, carrots, garlic, tomatoes, vegetable stock, dried tarragon, balsamic vinegar, salt and pepper to taste.
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2. Lentil Delight: With this recipe you learn a trick to cook lentil in a very simple way, but with a secret taste that guarantees a delicious result.
3. Lentil with orange and bacon: the use of orange gives the dish a very mild flavor. It is possible to make the recipe in the pressure cooker, but the tip is to make it in the same pan, without hurry. It will take about an hour for her to be completely cooked but not crumble.
4. Lentil with nuts and fried onion: To make this delicious dish that serves two people, you will need dried lentils, large onion, olive oil, chopped walnuts, hot water, minced garlic, Syrian pepper and salt to taste.
5. Lentil with Smoked Pork Loin: The recipe uses smoked pork loin as it is easier to use than fresh, and is well seasoned with a braised stew. In addition to lentils and sirloin, you will use bay leaves, oil, onions, garlic, peppers, ground cumin, paprika and salt.
6. Lentil with vegetables and goat cheese: To make this different and tasty dish, you will use red peppers, zucchini, red onion, thyme, basil, olive oil and salt. For the accompaniment, peach palm, balsamic vinegar, salt and olive oil.
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7. Lentil Curry: Quick, easy and delicious option to accompany meats, roasted kebab, grilled chicken fillet and even fish. It is simple to prepare and the taste is wonderful. Not to mention that the scent of curry and other spices leave that smell of good food in the air!
8. Lentil Curry with Chicken and Vegetables: A complete and tasty dish. You'll need oil, chicken breast, extra virgin olive oil, onions, garlic, pink lentils, boiling water, carrots, green beans, curry powder, sweet potatoes, parsley, tomatoes, salt and black pepper.
9. Lentil with apple and curry: It is a gluten-free, lactose-free dish, totally vegan and very tasty. Good tip for the holidays! You will only use lentils, red apples, onions, olive oil, curry powder and salt to taste.
10. Lentil with paprika sauce and eggs: a recipe in the comfort food style of those that are pure affection, full of simplicity and great flavor. The orange lentil was used, but if you don't find it you can use the common lentil without problems!
11. Pea-lentil stew: A cheap, nutritious and very tasty option, especially for those with just a little pea and a little lentil at home? Because in this recipe you gather your? Little? and make the food yield!
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12. Syrian Lentil Rice: Simple to make and very tasty, this lentil and fried onion rice has reason to be on your table! Besides carrying the taste of Syrian cuisine, the dish is made from a grain that, according to superstitions, brings money and abundance.
13. Lentil Rice and Sausage: To make this complete dish you will need onion, garlic, pepperoni sausage, tomato, lentil, yellow pepper, rice, salt, pepper and parsley.
14. Rice with lentils and breaded onions: a delicious dish where the three main ingredients? rice, lentils and onions? match perfectly. In addition, you will use olive oil, garlic, salt, pepper, egg and flour to sprinkle the onion.
15Lentil rice and caramelized onion: the preparation is easy, takes about 45 minutes, and the recipe yields five to six servings. You will basically need lentils, rice, onions, olive oil and Syrian pepper.
16. Rice with lentils and roasted sirloin: a complete dish, good choice for the holidays. You will use salted pork loin left over from yesterday's sauce, lentils, bay leaves, rice, butter, garlic, onion, cloves, cinnamon and salt.
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17. Lentil rice for the New Year: A typical dish for this special date. The preparation is simple and you will basically use white rice, dried lentils, onions, garlic, dehydrated thyme, pepperoni, chopped parsley, paprika powder, oil, butter, broth and salt.
18. Calabrian lentil cream: a recommended recipe for cold seasons. After all, who said lentils should only be eaten at the holidays ?! It is a hot and delicious dish, a thick cream, able to brighten the palate and calm the hunger.
19. Vegan Lentil Cake: Great tip for enjoying leftover lentils and vegetables. The yield is eight large slices and the preparation is about one hour. The result is a savory savory cake with seasoning on the spot and a deliciously crispy crust.
20. Roasted lentil and quinoa roulade: good tip for Christmas dinner. A vegetarian, tasty, nutritious and protein roulade that has a delicious texture, besides being a dish that has a good presentation.
21. Mushroom Lentil Pie: Vegetarian recipe, this is a delicious and different pie, with lentil and red wine, with a meat pie face, and served with tomato coulis. It's worth writing down the recipe!
22. Lentil, Beef, and Potato Pie: To make this simple yet delicious recipe, you'll only need potatoes, onion, garlic, olive oil, ground beef, soy protein, salt, pepperoni, black pepper, cream cheese and baked lentil.
23. Lentil and almond ragout polenta: a complete, elegant, different and tasty dish. For polenta, you will use vegetable stock, salt, turmeric, cornmeal and fresh soy cream. For ragout, almonds, onions, oil, lentils, vegetable stock, pepper, tomatoes, basil, leeks, Paris mushrooms, salt, tomato sauce and Brazil nuts.
24. Fettuccine with lentil and caramelized onion: Easy to prepare, this pasta can be a good choice for New Year's Eve parties or simply for a special dinner. You will need olive oil, onion, fettuccine, lentils, salt, pepper and parsley.
25. Lentil Meatballs: To prepare this recipe for celiac, make sure the oatmeal is gluten free. But if you don't have oatmeal and don't mind the presence of gluten, replace the oatmeal with wheat flour.
26. Bolognese Lentil Sauce: A great alternative for anyone who is vegetarian or vegan. You will only use raw lentils, garlic, onions, olives, sweet paprika, tomato sauce, water, chopped basil, parsley, chives, salt and olive oil.
Soups
27. Lentil soup with poached egg: good tip for cold days and an easy soup to prepare. The charm is due to the poached egg served over the soup, which gives a special color and gives the dish a touch of sophistication.
28. Apricot Lentil Soup: Easy and tasty recipe, yielding 10 portions. You will only use dried lentil, water, dried Turkish apricot, butter, onion, salt and rosemary.
29. Lentil potato stew: A very simple idea that results in a delicious, nutritious and quick-to-prepare dish. A rice and a good salad complement this delicious suggestion.
30. Red Lentil Soup: Nutrients aside, red lentils are tasty, mild-flavored, and cook faster. This recipe is prepared as a soup, ideal for cold days, and full of spices to brighten the taste.
31. Red lentil soup with crispy onions: a different recipe, in the Arabian style. If you can't find the red lentil, you can replace it with the green one, which is easier to find.
32. Vegan Orange Lentil Soup: You'll need orange lentils, onions, carrots, red peppers, sweet paprika, spicy paprika, chimichurri, and you can add leeks, parsley, basil, laurel and any other herbs you wish.
33. Lentil and Saffron Soup: Easy to make, it's a great choice for cold days. You will need dried lentils, onion, garlic, vegetable stock, oil, turmeric powder, parsley, pepper, salt, light cream, croutons and grated cheese.
34. Light lentil soup: a recipe made in the pressure cooker, this soup is well seasoned and has a taste of Arabic food. Besides easy and fast, it is light and nutritious, great for those on a diet!
35Mushroom Lentil Cream: With other ingredients that make all the difference in enhancing the taste of lentils (and adding nutrients like carrots), this cream is delicious. Also, it's simple to do!
36. Lentil and Eggplant Soup: Delicious and creamy, blends perfectly with a glass of wine. The tip is not to forget to bake the eggplants, as this ensures a delicious smoked flavor.
37. Lentil soup with carrot and bacon: a comfortable soup, one that makes you happy while the heat gradually invades your body, giving that feeling of relaxation! Good tip for a cold night after a day of work!
38. Lentil soup, collard greens, crooked peas, rhizoni and sausage: a tasty, full and satiety soup! Ideal for cold nights and when you want to fancy dinner.
Salads
39. Quick lentil salad: good tip for New Year's Eve supper. A very fast, practical and refreshing dish to open the palate. You will use lentils, tomatoes, celery, red onion, lemon, cinnamon powder, salt, black pepper, extra virgin olive oil and parsley.
40. Lentil salad with carrots: A very good idea to enjoy leftover cooked lentils. It can't be easier to do, just mix the lentils with vegetables, herbs and spices and you have a delicious and nutritious salad.
41. Lentil salad with gorgonzola and fried onion: A very different salad that mixes cheese and lentil, and still gets a special touch of fried onion. You can serve this hot, cold or warm salad, after all, it is delicious at any temperature.
42. Lentil, apricot and almond salad: Elegant, fresh and tasty, this salad is quick to make, yields 10 servings, and mixes primarily lentil, wheat, pearl barley and apricot.
43. Lentil with Salmon and Sicilian Lemon Dill Sauce: Different and tasty recipe. You will only need red lentil and sliced smoked salmon, and for the sauce you will use Sicilian lemon, olive oil, fresh dill, parsley, salt and black pepper.
44. Lentil cod salad: In addition to ease of preparation, it can be a unique dish in a meal. It is delicious and ideal for hot days! It even combines very well with a cold beer!
45. Cod, lentil, tomato and herb salad: Elegant but easy to make, this salad can become a complete meal and is quite refreshing. Revenue yield is eight servings.
46. Lentil, roasted beet and cheese salad: different and sophisticated, this salad is delicious and satisfies well. In addition to the main ingredients, you will use leeks, carrots, celery, olive oil, Sicilian lemon, dijon mustard, mint, chives, red onion and salt.
47. Lentil Salad with Pomegranate: Good Tip for the New Year! You will only need raw lentils, water, pomegranates, lemon juice, olive oil, salt, pepper and parsley.
48. Lentil, cheese and pesto salad: A salad that fits well in both ways, cold or warm. Goat cheese can be substituted for gorgonzola if you don't find it or prefer it. The pesto is made with arugula and Brazil nuts. It is a very tasty salad and is great for a lunch or dinner with friends.
49. Salmon, Red Lentil and Watercress Salad: To make this sophisticated and flavorful salad, you will only use salmon, coarse salt, sugar, vodka, pink pepper, dill, red onion, white cheese, watercress, red lentil, olive oil. and salt
50. Lentil salad with carrots and cherry tomatoes: A great way to eat lentils on a daily basis, taking advantage of all the health benefits it offers. The seasoning of this salad is made with marinated olives, which gives the dish a special flavor.
51. Lentil, Escarole and Chili Salad: Warm salads are perfect for fall. And this, for example, can be served as a single dish or accompanied by some carbohydrate, such as an Italian bread, white rice or risotto.
52. Lentil salad with shrimp and yogurt sauce: The tip is to use puy lentil, if possible, as it is quite tasty. Otherwise, use the one you find (minus the red one). In addition to the main ingredients, you will basically use chives, olive oil, vinegar, pepper, salt and cilantro, turmeric.
Snacks and hamburger
53. Indian lentil and pea paste: Of those who have the power to leave everyone who tries it with great doubt, it is totally intriguing, difficult to identify the ingredients. The striking flavors of lentil and pea with all the other seasonings make this paste taste unique and distinctive. And it is perfect as a starter with pita bread, for example.
54. Lentil Fritters: Easy, quick and delicious recipe. Good tip to serve when receiving home visits. To accompany the dumplings, the tip is to make a very consistent yogurt sauce (which looks like dry curd).
55. Lentil ricotta dumpling and parsley sauce: The recipe yields 18 dumplings.You will need boiled lentils, eggs, ricotta, garlic, fennel, panko, chopped parsley, salt and pepper.
56. Lentil and quinoa kebab: A vegan, gluten-free version of kebab, which is very tasty and protein. Also, it is easy to prepare. Good tip for a lunch or dinner during the week.
57. Tomato stuffed with lentils: a healthy, light and delicious recipe. You only need tomatoes, cooked lentils, onions, sweet paprika, salt and black pepper to taste.
58. Gluten-Free Lentil and Beet Burger: Can the seasonings used in this recipe be modified if you wish? Use whatever you have at home and customize your hamburger. Serve with gluten-free bread to keep the gluten free recipe or, if you prefer, serve with rice and salad.
59. Lentil Burger with Rice: Inspiration for those who want to try a different, delicious and very healthy recipe. The tip is to eat this hamburger with a homemade bread, making a delicious snack. Here's the suggestion for your weekend!
60. Vegan Lentil Burger: Tasty and nutritious, this burger is made with lentil, water, garlic, onion, green-scent, olive oil, salt, cumin and whole wheat flour. Ideal for those who value a healthier diet!
61. Quick lentil hamburger: This is a delicious hamburger that surpasses all expectations. The preparation is simple and in a few minutes you will be enjoying your snack (made the way you prefer).
62. Lentil and quinoa hamburger: perfect combination of flavors. In addition to these main ingredients, you will use water, onion, garlic, spicy paprika, nutmeg, flaked quinoa, salt and black pepper.
63. Lentil Burger and Special Seasonings: If pure lentil is already super smelly and delicious, then imagine when it results in a delicious burger! What makes this hamburger even tastier are the spices, which make all the difference in flavor.
64. Lentil burger with minas leaves, bread and cheese: To make this delicious vegetarian burger you'll use boiled lentil, water, carrots, chopped onions, green-scented, olive oil, salt, flax, sesame, rice flour and sea salt.
Tasty lentil recipes abound, right? Whether for parties, day to day, hot or cold days, this legume can be an ingredient in delicious dishes!
Good reasons to include lentils in your menu
Lentil, besides being tasty and versatile, offers several health benefits. Below you can check the main ones:
- Due to the high fiber content, as Cristiane points out, lentils help when cholesterol and triglyceride reductions are required.
- Cristiane points out that fiber also favors the treatment and prevention of diabetes.
- The nutritionist explains that lentils also have other nutrients such as calei, manganese and magnesium, contributing to the strengthening of bones.
- The high fiber content also helps to regulate the intestines and thus helps to detoxify the body (as fibers absorb and eliminate toxins).
- Iron-rich food, lentils are still allied to vegetarians and people prone to anemia.
- Lentil is a food rich in vitamins and minerals, and is low calorie (has about 127 calories 100 grams) and can be a good choice in weight loss diets.
According to Cristiane, the only contraindication regarding lentils is for those people who develop flatulence ("gases") when consuming legumes.
As you can see, there are several reasons and great recipes for including lentils in your diet! How about making a habit of consuming it more in everyday life ?!
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