Luscious Greek Lentils : Nutritious Delights for Every Meal !

Luscious Greek Lentils: Nutritious Delights for Every Meal !

Greek lentils are a nutritious legume commonly used in Mediterranean cuisine. In a 100-gram serving, cooked Greek lentils provide approximately 116 calories, 9 grams of protein, 20 grams of carbohydrates, and less than 1 gram of fat. They are an excellent source of dietary fibre, with around 8 grams per serving, aiding in digestion and promoting satiety. 

Greek lentils are also rich in essential micronutrients, including iron, folate, potassium, and manganese. These nutrients play crucial roles in supporting overall health, such as maintaining healthy blood pressure, supporting energy metabolism, and promoting proper red blood cell function. Additionally, Greek lentils are naturally low in sodium and cholesterol, making them a heart-healthy choice for individuals looking to improve their diet and reduce their risk of chronic diseases. 

Incorporating Greek lentils into meals can contribute to a balanced diet and provide numerous health benefits. 

Here's a simple recipe for a delicious lentil soup (fakes) :

Ingredients:

• 1 cup dried lentils (any variety, but green or brown lentils work well)
• 1 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 3 cloves garlic, minced
• 300g tomato sauce
• 6 cups vegetable or chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 4 tablespoons extra virgin olive oil
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Rinse the lentils: Start by rinsing the lentils under cold water in a fine-mesh sieve. This helps remove any debris or dust.
2. Sauté the aromatics: Heat the extra virgin olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté until the vegetables are softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
3. Add the lentils and spices: Add the rinsed lentils to the pot along with the ground cumin, ground coriander, smoked paprika, salt, and pepper. Stir well to coat the lentils and vegetables with the spices.
4. Pour in the broth and tomatoe sauce: Add the vegetable or chicken broth to the pot, along with the tomato sauce. Stir everything together.
5. Simmer the soup: Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for about 20-25 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
6. Adjust seasoning: Taste the soup and adjust the seasoning if necessary, adding more salt and pepper to taste.
7. Serve: Once the lentils are tender and the soup has reached your desired consistency, ladle it into bowls. Garnish with fresh parsley or cilantro if desired.
8. Enjoy: Serve the lentil soup hot, perhaps with a slice of crusty bread or a sprinkle of grated Parmesan cheese on top.

This lentils soup is hearty, nutritious, and packed with flavour. It's perfect for a comforting meal on a chilly day!

Kali orexi!!

Bon Appetit!!