Where have lentils been for the past 24 years of my life? Did anyone else know they were AMAZING for you? Lentils are a completely new thing in my diet and I'm loving it. For one, lentils are high in protein (18 grams in one cup of lentils). Two, lentils are high in folate (something us children bearing women need so our babies don't develop spina bifida). Three, lentils are high in fiber (helping you bring down your cholesterol as well!). And four, lentils are high in iron!
I'm not anemic but I KNOW I don't get enough iron, so I'm pretty stoked to have just learned that beans are such a high source of iron. I do have to mention that plant sources of iron are not absorbed as well as meat sources, BUT if you eat it with a good source of vitamin C (orange juice, peppers, etc...) it's absorbed much better!
Last year I posted a recipe for black bean burrito bowls... that was before I knew the health benefits of lentils. I've created a recipe that's similar to the old one... only with lentils!
I always buy my lentils right out of the bulk bins (did I mention they're a very budget friendly superfood?) so you do have to take the steps to actually cook the lentils. This recipe accounts for that.
Ingredients
Beans
4 cups of dried green lentils
9 cups of water
1 tsp of minced garlic
1 onion (finely chopped)
1/4 tsp chilli powder
1/8 tsp cayenne pepper powder
2 limes (juiced)
1/2 cup chopped cilantro
Sauce
1 Cup Greek Yogurt
3/4 tsp garlic powder
1/8 tsp cayenne pepper
1/4 tsp chilli powder
Quinoa
2 cups of dried prewashed quinoa
4 cups water
1 tablespoon montreal chicken seasoning
1/4 cup chopped cilantro
1 juiced lime
Head of lettuce (chopped)
Instructions
1. Rinse lentils in colander. Chop onion and cilantro. Juice limes.
2. Add lentils to water in large sauce pan.
3. Add garlic, onion, chilli powder, cayenne pepper, lime juice, and cilantro to saucepan with lentils.
4. Bring lentils to a boil.
5. Once boiling lower heat to medium-low so lentils are gently simmering, simmer uncovered for 20 minutes. After 20 minutes, cook lentils covered for an additional 15 minutes. (Lentils have the tendency to go mushy... this helps ensure that they won't go completely mushy)
6. Add quinoa, water, montreal chicken seasoning, cilantro and lime juice to rice cooker. (takes about 30 minutes to fully cook)
7. Cut head of lettuce into strips.
8. In a small bowl combine greek yogurt, garlic powder, cayenne pepper, and chilli powder for sauce.
9. Once lentils are soft, make your burrito bowl by topping the quinoa with the lettuce, lentils, and sauce.
10. Enjoy! Meals CAN be flavorful and good for you! Just made it and my husband even had thirds… we won't let him know that it's actually good for him ;)
xoxo Britney
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