Updated: Apr 8
1 tablespoon extra-virgin olive oil
2 yellow onions, halved and sliced into 1/2″ rings
3 cloves garlic, minced
1 cup lentils
2½ cups fat free, low sodium chicken broth
1 bag fresh spinach
1/2 teaspoon salt
1 teaspoon ground cumin
Freshly ground black pepper to taste
Heat oil in a heavy pan over medium heat. Sauté onions for 10 minutes until it begins to turn translucent. Add minced garlic and sauté for another minute.
Add lentils and chicken broth to the saucepan. Bring mixture to a boil. Cover, lower heat, and simmer about 25 to 35 minutes, until lentils are soft.
Add salt and cumin to the saucepan and stir. Add spinach (pile it all in) and cook five more minutes, until wilted. Add fresh pepper to taste.
Calories: 157, Protein: 10 grams, Carbohydrates: 23grams, Dietary Fiber: 11 grams, Fat: 4 grams
Serving Options: Serve over basmati or brown rice with steamed carrots. Add grilled chicken.
Recipe by Laura Islas, CPT
Here are some great reasons to try this recipe:
Spinach is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. Spinach is also a good source of protein, phosphorus, vitamin E, zinc, fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega 3 fatty acids. It’s full of antioxidants, iron and luciten which makes it good for your eyesight too protecting against macular degeneration. That sounds like a multi-vitamin in a leaf, and it is!
Lentils are a good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils are full of vitamins, minerals iron and protein. Providing energy and stabilizing blood sugar, lentils are excellent for fat loss.
Onions and garlic lower blood lipids and blood pressure. Onions and garlic are a rich source of flavonoids, substances known to provide protection against cardiovascular disease. They are also natural anti-clotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. Onions and garlic also provide some protection against tumor growth in cancer. Studies have shown a high consumption of onions, garlic and other allium herbs to be protective against stomach cancer.