Whether you’re whipping up a speedy stew or indulging in a cosy one-pot creation, lentils are the culinary companion you’ve been longing for. With their protein, fibre, and essential nutrients, lentils elevate every bite to a realm of both flavour and nutrition.
Create magic in the kitchen with lentils
Celebrity chef Siphokazi Mdlankomo tells Health for Mzansi that you can make lentil-based meals appealing by preparing a variety of dishes and baked goods.
“From burgers, by adding your greens, you can make lentil soup, lentil curry, lentil fritters, and lentil salad. With leftovers, you can just make a shakshuka – simple,” Mdlankomo says.
Highlighting health benefits
Sibongile Jiyane, a plant pathologist based in Tshwane, notes that this type of legume can help lower blood pressure, support heart health, boost energy levels, and promote healthy digestion. With these benefits in mind, Jiyane encourages people to include lentils in their diet for a healthy, well-balanced lifestyle.
“Lentils are an excellent alternative to red meat concerning blood pressure due to their high protein content, which also aids in lowering blood pressure,” she explains.
She says lentils are also a great source of iron, which is especially important for people with anaemia. Jiyane explains that just half a cup of cooked lentils can fulfil 15% of the average daily requirement for iron. This can be a particularly useful fact for those looking to increase their energy levels and fight fatigue.
Lend some style to your lentils
Registered dietitian, spokesperson for the Association for Dietetics in South Africa (Adsa), and Cancer Association of South Africa (Cansa) consultant Megan Pentz-Kluyts notes that lentils stand out among plant-based foods for their high folate content.
“A type of B vitamin, folate supports red blood cell formation and proper nerve functions,” she explains.
Lentils, packed with iron, potassium, and folate, create a nutrient powerhouse that supports various aspects of health, she adds.
Adding lentils to your everyday cooking is easy, says Pentz-Kluyts. To check if lentils are cooked, simply try mashing one with a fork. If it’s easy to mash, it’s fully cooked.
Here are some ways to prepare your lentils:
- Add wholesome lentils to brothy soups for a hearty element.
- Prepare a delicate veggie dip by pureeing lentils and seasoning with citrus and nut butter.
- Mix lentils into salads for a nutritional punch.
- Enhance the texture of stir-fries by adding lentils.
- Use lentils as fillings for tacos or quesadillas.
- Add red lentils to curries or stews for vibrant colour.
If you are looking for inspiration, make this delicious and nutritious curry lentil soup with kale from Bwell Smart Choice cookbook, supplied by Megan Pentz-Kluyts.
ALSO READ: Umngqusho: Savour the traditional taste of samp and beans
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Curry lentil soup with kale
Ingredients
- 2 Tbsp B-well Canola Oil
- 1 onion diced
- 3 cloves garlic, minced
- 2 Tbsp ginger, minced
- 1 ½ Tbsp garam masala, ground
- 1 tsp turmeric, ground
- 1 tsp cumin, ground
- 5 carrots, diced
- 2 tins diced tomatoes, in juice
- 6 cups vegetable stock
- 2 cups red lentils, dry
- 1 medium zucchini, chopped
- 3 cups kale, roughly chopped
- 2 tsp chili flakes, optional
- ½ tsp sea salt
- ½ tsp black pepper ground
Instructions
1. Heat the B-well’™ Canola oil in a medium pot over medium heat and add onions sautéing until translucent, usually around 3 – 5 min. Add carrot and continue to cook for another 5 min or until tender.
2. Add the garlic, ginger, garam masala, turmeric and cumin and sauté until fragrant, usually around 30 secs.
3. Next add the canned tomatoes, stock, and red lentils.
4. Bring to a boil, then reduce heat to a simmer for about 8 min, then add the chopped zucchini. Simmer for an additional 10 min or until lentils are tender and have broken apart and the zucchini is cooked.
5. Add kale and turn off the heat. The kale only needs to wilt, not to cook. Taste the soup and add salt and pepper as necessary. Remove from heat.
6. To serve squeeze lemon juice over individual servings of soup, and top with a dollop of plain yoghurt, and chopped coriander or parsley.
Tips: If you can’t find garam masala, curry powder is a substitute. Boost the vegetables:
Add 2 cups of chopped mushrooms- 5 min before adding the kale.
