Lentils are a killer source of high quality protein and fiber. Consuming one cup of cooked lentils provides us with 90% of our daily B9 vitamins. B9 (folate) is what turns carbs into energy in our bodies. The fiber and potassium in lentils are excellent for the old ticker too! You might think that Potassium's role was just to keep those muscles from cramping when you're out on the pitch but it's job is far more important than that. Potassium helps lower blood pressure and keeps the heart beating beating properly. The right amount of of daily potassium also decreases the risk of cardiac arrest which is serious business! The recommended amount of daily potassium is 4,700 mg! Most of us are consuming only a little more than half of what our bodies require. Higher fiber intake also helps reduce low density lipoprotein levels also known as bad cholesterol! The fiber, vitamins and minerals that lentils contain give them the backbone to be a replacement for meat in our meals. This quick switch reduces risk for heart disease because meat is high in saturated fat and trans fat; eating more fiber helps lower risk for heart disease even beyond what we can do in just consuming a diet low in saturated fat. That's good stuff!
What You'll Need:
- 1 1/2 cups Lentils
- 1 medium onion diced
- 2 TBL red curry paste
- 2 TBL butter
- 1 1/2 tsp garam masala
- 1/2 tsp tumeric
- 1 tsp curry powder
- 1 tsp sugar
- 1 tsp garlic, minced
- 1 tsp ginger, minced
- 14 oz canned tomato puree
- 1/4 c coconut milk or cream
- 2 eggs over easy
- A palmful of cilantro rinsed and chopped
- A few spoonfuls of Greek yogurt or plain yogurt
How To Make It:
- Following package directions cook lentils and set aside
- Measure out all the spices including the minced ginger, garlic and curry paste and add all to a bowl and set aside
- Heat butter in a medium saucepan over medium heat and add and saute onion for just a few minutes.
- Now add all of those spices to the pan and stir another few minutes then stir in tomato puree and let simmer about 10 more minutes
- Now add the milk or cream and the lentils and simmer another 15 minutes.
- While lentils are simmering fry two eggs. I usually use cooking spray and make my eggs over easy or sunny side up in a frying pan but poached eggs would be really good too
- Spoon your lentils on a plate or in a bowl and slide the eggs on top with a dollop of plain Greek yogurt and cilantro! Delicious!