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This lentil recipe is packed with health benefits:
- Fiber: Lentils are a fantastic source of dietary fiber, which aids in digestion and helps maintain a healthy weight. One cup of cooked lentils provides about 15.6 grams of fiber, contributing to your daily intake.
- Protein: With approximately 18 grams of protein per cup, lentils are an excellent plant-based protein source that supports muscle repair and growth.
- Healthy Carbohydrates: Lentils are rich in complex carbohydrates that provide sustained energy, making them a great choice for active individuals.
- Calories and Fats: This recipe is low in calories, with about 230 calories per serving, and contains minimal fats, making it suitable for various dietary needs.
Lentil Recipe with Carrots, Onions, and Celery:
Ingredients:
- 1 cup lentils green or brown
- 2 medium carrots, diced
- 1 onion, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth or water
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Olive oil for sauting
- Optional: Fresh parsley for garnish
Instructions:
1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onions, carrots, and celery. Saut for about 5 minutes until the vegetables are soft.
3. Add the minced garlic, cumin, and paprika, stirring for an additional minute to release the flavors.
4. Pour in the vegetable broth or water and bring to a boil. Add the lentils, reduce heat, and simmer for about 25-30 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste. Serve warm, garnished with fresh parsley if desired.
Cooking Tips and Variations:
- Feel free to customize this recipe by adding your favorite vegetables, such as spinach or bell peppers, for added nutrients.
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Nutrition
5 (3) Ingredient smoothie recipes
1. Strawberry Banana Greek Yogurt Smoothie
- Ingredients:
- 1 cup strawberries fresh or frozen
- 1 ripe banana
- cup Greek yogurt
- Serving Size: 1 smoothie
- Calories: 240
- Protein: 12g
- Carbs: 40g
- Fat: 3g
2.
Coconut Orange Zest Smoothie
- Ingredients:
- 1 large orange peeled
- 1 tsp orange zest
- 1 cup coconut milk
- Serving Size: 1 smoothie
- Calories: 220
- Protein: 2g
- Carbs: 36g
- Fat: 8g
3. Spinach Mango Almond Milk Smoothie
- Ingredients:
- 1 cup fresh spinach
- 1 ripe mango peeled and diced
- 1 cup almond milk
- Serving Size: 1 smoothie
- Calories: 180
- Protein: 4g
- Carbs: 30g
- Fat: 5g
4. Cocoa Peanut Butter Oat Milk Smoothie
- Ingredients:
- 1 tbsp cocoa powder
- 2 tbsp peanut butter
- 1 cup oat milk
- Serving Size: 1 smoothie
- Calories: 350
- Protein: 12g
- Carbs: 36g
- Fat: 20g
5. Avocado Banana Almond Milk Smoothie
- Ingredients:
- ripe avocado
- 1 ripe banana
- 1 cup almond milk
- Serving Size: 1 smoothie
- Calories: 300
- Protein: 5g
- Carbs: 35g
- Fat: 15g
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