Green Lentils With Garlic & Onion (Madhur Jaffrey)

May 26, 2023May 26, 20230 2
Green Lentils with Garlic & Onion
in Main

Prep

10 min

Cook

60 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 tablespoons vegetable oil or 4 tablespoons ghee
1/2 teaspoon whole cumin seed
4 garlic cloves , chopped
1 medium onion , chopped
1 cup whole green lentil , washed and drained
3 cups water
1 teaspoon salt
1/4 teaspoon cayenne

Nutrision Information

Servings Per Recipe
4
Calories
317
Sugar
1g
Fat
17g
Green Lentils with Garlic & Onion is a delicious and nutritious meal that has its roots in Indian cuisine. This recipe uses whole green lentils, which are cooked with aromatic spices like cumin, garlic, and onions. The finished lentils are tender, flavorful, and packed with plant-based protein and fiber. This meal is perfect for lunch or dinner, and it pairs well with naan bread, rice, or chapati.

Instructions

1.Heat the oil/ghee in a large saucepan over medium-high heat.
2.Add cumin seeds and fry until they sizzle, about 5 seconds.
3.Add garlic and onions and fry until golden, about 5-8 minutes.
4.Add lentils, water, salt, and cayenne.
5.Bring to a boil then reduce the heat to low.
6.Cover the saucepan with a tight-fitting lid and simmer until the lentils are tender, about 50-60 minutes, stirring occasionally.
7.Add more water if necessary until the lentils are cooked.
8.Once the lentils are cooked, take off the lid and let the remaining water evaporate, stirring occasionally.
9.Serve hot with naan bread, rice, or chapati.

PROS

Green lentils are an excellent source of plant-based protein and fiber that promote satiety and keep you full for a longer time.
This recipe is vegetarian and gluten-free, making it a healthy meal option.
The spices and herbs used in this recipe provide a unique flavor to the lentils, making it a delicious meal.

CONS

Lentils can be difficult to digest for some people, and they may cause gas or bloating.
If you have a sensitive digestive system, it would be better to start with a small portion of this meal.
This recipe requires a longer cooking time, so it may not be suitable for a quick weeknight meal.

HEALTH & BENEFITS

Green lentils are a good source of several essential nutrients, including protein, fiber, iron, and folate.
They may help reduce the risk of chronic diseases like heart disease, diabetes, and some types of cancer.
Cumin seeds contain antioxidants and anti-inflammatory compounds that may improve digestion and lower cholesterol levels. The garlic in this recipe may have antimicrobial properties that fight off infections and support the immune system.

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