We all know about the endless benefits of eating more protein – maintaining and building muscle mass, recovery and overall he alth. However, obtaining them becomes more difficult, especially if we are fond of a diet without animal foods. This is where black lentils come in.
The next time you visit your favorite he alth food store, ask about this dark variety of legume widely used in Indian cuisine. Black lentils can be an inexpensive way to load your body with vital elements - vitamin B, magnesium, fiber. 100 grams of it contains 343 calories, no fat, 60 grams of carbohydrates, as well as an incredible 25 grams of protein.
Experts advise, for the most optimal effect, that the proteins in our diet come from both animal and vegetable sources. This makes black lentils an ideal substitute for meat. In terms of taste, it comes close to black beans, as they have almost the same nutritional composition. However, its taste is more earthy, which makes it a perfect complement to both meat and vegetables. If you want to add more protein to your menu, here's an idea how to make a delicious braised black lentil:
- 1 tsp black lentils;
- 1 tbsp olive oil;
- 1 tbsp butter;
- ½ tsp finely chopped onion;
- 1 clove garlic;
- ½ tsp finely chopped carrot;
- vegetable stock cube;
- 500 ml water;
- s alt to taste;
- pepper to taste.
In the bottom of a small saucepan, heat the olive oil, carefully adding the butter. Add onion, garlic and carrots. Fry until the products soften. Add the vegetable broth that you previously dissolved in the hot water, reduce the cooking temperature and stir until the lentils absorb the liquid. If desired, add s alt and pepper to taste.
After about 35 minutes, your nutritious portion will be ready. You can enjoy black lentils both as a main dish and as a side dish. If you have the opportunity - make a large amount of it, store it in the refrigerator - this way you will have a high-protein meal at your fingertips!