Benefits of lentil

If you're in danger of developing diabetes or already suffer from the condition, you'll be happy to hear that beans and lentils have a low glycemic index. This means that they won't cause blood sugar levels to spike the way refined grain products can. Since the nutrients in lentils and beans are released into the body slowly, they prevent us from feeling hungry over a longer period than many other foods, while providing energy to keep us going.
Beans, in addition to their fiber content, are also good for your heart. They contain potassium, which can reduce the risk of strokes and high blood pressure. Most adult Americans don't get enough potassium. Adding beans to your diet can help improve your potassium intake. Beans also provide folic acid, which breaks down an amino acid known to contribute to heart disease. People who eat beans four times a week or more have a twenty percent reduction of their risk of developing heart disease, independent of other healthy habits. Lentils and beans also help reduce blood cholesterol and contain anti-oxidants also found in red wine, tea, and other foods.

Lentils Lentils

Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.


Lentils Give You Energy to Burn While Stabilizing Blood Sugar

Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned lentils and those you cook yourself.
Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying lentils is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA. Store lentils in an airtight container in a cool, dry and dark place. Stored this way, they will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.

Sambar (sometimes spelled sambhar) is a popular vegetarian Indian food dish, and this spicy lentil vegetarian sambar recipe is vegan as well.
Ingredients:

* 1 cup red lentils
* 3 1/2 cups water
* 2 tbsp cold-pressed canola oil
* 1 tsp black mustard seeds
* 1 onion, chopped
* 4 cloves garlic, minced
* 2 hot green chilies, seeded and minced
* 1 tsp grated ginger
* 1 14.5 ounce can diced tomatoes, drained
* 2 1/2 tsp sambar powder
* 1/2 tsp ground coriander
* 1/4 tsp ground cumin
* 1 tsp salt
* 1 cup chopped carrots
* 1 cup chopped cauliflower
* 1 cup green beans, cut into 1-inch pieces
* 1 cup chopped eggplant
* 1 tbsp fresh lime juice
* 1/4 cup chopped cilantro

Preparation:
Combine the lentils and water in a pot and bring to a boil. Reduce the heat to medium, cover, and simmer until soft, 30 minutes. Set aside, do not drain.

Heat the oil in a skillet over medium heat. Add the mustard seeds. When they begin to pop, add the onion, garlic, chiles, and ginger and cook until softened, 5 minutes. Stir in the tomatoes, then add the sambar powder, coriander, cayenne, cumin, and salt.

Add the carrots, cauliflower, green beans, and eggplant. Cover and cook for 5 minutes to soften. Add the vegetable mixture to the reserved lentils, cover, and simmer until the vegetables are soft, 20 minutes. If the mixture becomes too thick, add more water.

Stir in the lemon juice and cilantro and cook 5 minutes longer. Taste and adjust the seasonings.

Vegetarian Indian red lentil sambar recipe reprinted with permission from "Vegan Fire & Spice: 200 Sultry and Savory Global Recipes" by chef Robin Robertson.

If you like this vegetarian lentil sambar recipe, you might also want to try some more vegetarian Indian recipes, such as non-dairy lassi, vegetarian palak paneer or vegetarian aloo gobi.