- INGREDIENTS: Red Lentils
- Packaged in a facility that also processes tree nuts and wheat
- Storage Time: up to 3 years
- Country of Origin: Turkey
Red Split Lentils
$2.45 – $10.49 lb
- — High in Fiber
- — Premium Quality, Kosher
- — Fat, Cholesterol and Sodium Free
- — Country of Origin: Turkey
Red split lentils are one of the healthiest legumes put there. People have been eating them for centuries and this food is not only nutritious but very delicious as well. One of the best things about lentils, in particular, is that they don’t require soaking and cooking them is a quick and easy process. Therefore, it’s always good to have some on hand so that you can throw up a quick healthy meal when you are pressed for time.
Health benefits offered by red split lentils are numerous and varied. The most important of them are:
- They help you control your cholesterol levels.
Legumes, in general, are good for the body as they promote the production of good HDL cholesterol while reducing the level of LDL cholesterol. Red lentils don’t contain any cholesterol at all, which means that they are exceptionally good for your cardiovascular system. People predisposed to heart diseases should consume lentils on a regular basis.
- They help you build up muscle.
Red lentils are rich in protein, which is a building material human bodies use to build muscles and regenerate cells. If you are into bodybuilding, eating lots of lentils is a good option for you.
- They help control blood sugar levels.
People suffering from diabetes should eat lentils regularly as they are a great source of a very particular type of dietary fiber. All legumes provide your body with this kind of fiber in some measure. According to the results of several studies, legumes fiber helps control blood sugar levels best.
- They reduce the risk of atherosclerosis.
The Department of Cereal and Food Sciences in North Dakota conducted research, which proved that lentils provide the body with special antioxidants that reduce the risk of atherosclerosis as well as slow down the process of aging by counteracting the damage dealt by free radicals.
- They provide you with folic acid.
All pregnant women will benefit from eating lentils as they contain large amounts of folic acid. This particular nutrient reduces the risk of birth defects. It also helps against hypertension, a condition that can lead to stroke and commonly affects diabetics.
- They contain lots of iron.
Iron is an essential mineral that directly affects the production of hemoglobin. Iron deficiency causes a dangerous anemia. This condition is more common in women, but it can affect men as well. Eating one cup of lentils a day should provide you with about 36% of the required daily dose of this mineral.
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- 1 cup dry lentils or 2 cups cooked lentils
- olive oil
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 1/2 cup chopped peppers (a mixture of bell peppers and jalapeño if more heat is desired)
- 1/2 cup halved grape tomatoes
- 1/2 teaspoon chili powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- lettuce leaves
- 8 six-inch high fiber tortillas
1. Prepare lentils according to package directions or use pre-packaged steamed lentils (like those from Trader Joe’s).
2. Add onions, garlic and peppers to a large sauté pan lightly coated with olive oil over medium heat. Saute for about 3-5 minutes or until onions begin to soften.
3. When the onions have softened, add tomatoes, 2 cups cooked lentils and spices. Continue to saute over medium heat for another 3-5 minutes, until spices are evenly distributed throughout the lentil mixture.
4. To assemble tacos: Heat tortillas on a dry pan for about a minute on each side. Fill each tortilla with 1/4 cup lentil taco meat. Alternatively you can use lettuce wraps instead of tortillas.
Recipe adapted from Chelsey, www.citnutritionally.com
Vegetarian Shepherd’s Pie
- 1 cup cooked lentils
- 2 cloves garlic
- 1 yellow onion
- 1 Tbsp olive oil
- 2 carrots
- 2 stalks celery
- 8 oz. button mushrooms
- 3/4 tsp salt
- 1 tsp dried thyme
- 1/3 tsp chili paprika
- Freshly cracked pepper
- 1 Tbsp tomato paste
- 1 Tbsp flour
- 1 cup vegetable broth
- 1 cup frozen peas
- 4 cups mashed potatoes
- Mince the garlic and dice the onion. Sauté the onion and garlic with olive oil in a large skillet over medium heat until the onions are soft and transparent.
- Peel and dice the carrots, dice the celery, and slice the mushrooms. Add the carrots and celery to the skillet and continue to sauté until the celery begins to soften slightly.
- Finally, add the mushrooms, salt, thyme, chili paprika, and freshly cracked pepper to the skillet. Continue to sauté until the mushrooms have fully softened. Add the tomato paste and flour to the skillet. Stir and cook the vegetables with the flour and tomato paste.
- Add the vegetable broth to the skillet, stirring to dissolve the flour and tomato paste from the bottom of the skillet. Stir in the cooked lentils and frozen peas, and allow to mixture to heat through.
- Preheat the oven to 400ºF. Pour the vegetable mixture into a casserole dish. Spread the mashed potatoes out over the surface of the vegetables and gravy. Use your spoon to make a decorative pattern in the mashed potatoes, if desired.
- Bake the shepherd’s pie in the fully preheated oven for 15 minutes.
Lentil, Kale & Quinoa Stew Vegan
- 1 tablespoon coconut oil
- 1 yellow onion
- 3 carrots
- 3 celery stalks
- 4 cloves garlic
- 1 ½ teaspoon ground cumin
- ½ teaspoon ground ginger
- ½ teaspoon ground turmeric
- 2 teaspoon salt, plus more to taste
- 1 cup red lentils
- ½ cup dry quinoa
- 5 cups water
- 26.5 oz box of chopped tomatoes
- 2 cups chopped kale, tough stems removed
Melt the coconut oil in a large pot over medium heat and sauté the onions, carrots, and celery until tender, about 8 minutes. Add in the minced garlic and sauté another minute, just until fragrant. Add in the cumin, ginger, turmeric, salt, lentils, quinoa, water, and tomatoes and bring the soup to a boil. Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes.
Recipe source: http://amp.gs/ytYH
Red Lentil Quinoa Fritters
Red Lentil Quinoa Fritters:
- 1 ½ cup quinoa
- ½ cup red lentils
- 4 cups vegetable broth (or water)
- ¼ cup chopped fresh parsley
- ¼ cup tahini
- 1 tbsp dijon mustard
- juice of ½ lemon
- 2 tsp ground turmeric
- 1 tsp cumin
- ¼ tsp ground cinnamon
- ½ tsp salt (or to taste)
- dash pepper (or to taste)
- ¼ cup cornmeal
- ¼ cup chickpea flour (also called garbanzo bean flour) (brown rice flour would work too)
Tahini Yogurt Sauce:
- 1 cup plain unsweetened dairy free yogurt
- 3 tbsp tahini
- juice of 1 lemon
- 2 minced garlic cloves
- 1 tbsp chopped fresh dill
- ¼ tsp salt (or to taste)
For the Fritters:
- Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and set aside.
- Rinse and drain the quinoa and lentils. Place in a pot with the broth (or water), cover, and bring to a boil. Turn the heat down to med-low and simmer 15 minutes, stirring occasionally so it doesn’t stick to the bottom of your pot. If there is still liquid in the pot, remove the cover and continue to simmer on low for another 3-5 minutes until the liquid is absorbed, stirring as needed to prevent sticking. Set aside to cool while you gather the rest of your ingredients. *You can also use quinoa and lentils that have been cooked ahead of time to save time.
- Once the quinoa/lentil mixture has cooled a bit, transfer to a large mixing bowl. Add the parsley, tahini, dijon, turmeric, cumin, cinnamon and salt. Stir well to incorporate. Add the cornmeal and chickpea flour and stir again very well. The mixture should easily come together to form patties. It will be slightly sticky, but not wet. If your mixture is too wet, add a little more chickpea flour, 1 tbsp at a time, mixing well after each addition, until you can easily form patties.
- Bake for 15 minutes, gently flip each one over and bake another 10 minutes.
- Serve with a simple cucumber tomato salad and Tahini Yogurt Sauce (below).
For the Tahini Yogurt Sauce
While the Fritters are baking, whisk together all of the ingredients for the sauce. Set in the fridge until ready to use.
Recipe source: http://amp.gs/hpo0
😋Chilli Sin Carne
- 2 tbsp olive oil
- 2 cloves of garlic minced
- 1 large onion thinly sliced
- 2 celery stalks finely chopped
- 1 medium carrot peeled and finely chopped
- 1 red pepper roughly chopped
- 1 small chilli pepper
- 1 tsp ground cumin
- 1/2 tsp dried chili flakes
- Salt and pepper to taste
- 400 g tinned chopped tomatoes
- 200 g of red kidney beans drained and rinsed
- 100 g dried red lentils
- 600 ml vegetable stock
- Cooked basmati rice
- A squeeze of lime juice
- Fresh parsley
- Heat the olive oil in a large saucepan.
- Sauté the garlic, onion, celery, carrot and pepper for a few minutes, on a medium heat, until softened.
- Add the cumin, chili flakes, salt and pepper and stir.
- Pour in the chopped tomatoes, kidney beans, lentils and vegetable stock. Add in the extra flavourings, if using.
- Simmer for 40-50 minutes.
- Serve with some steamed basmati rice, fresh parsley and a squeeze of lime juice. Enjoy!
- Freezes well. Keeps for up to 4 days refrigerated.
Sweet Pumpkin Seed Protein Granola
- 3 cups rolled oats
- ½ cup whole wheat flour
- 2/3 cup pumpkin seeds
- ¼ cup chia seeds
- ½ cup unsweetened, dried flake coconut
- 2/3 cup buckwheat groats
- ½ tsp cinnamon
- pinch of salt
- 1 cup cooked split red lentils (or ½ cup split red lentils, dry)
- ½ cup maple syrup
- ¼ cup coconut palm sugar
- ¼ cup coconut oil, melted
Making the Granola:
1. Preheat oven to 375F. Cook lentils (refer to cooking instructions below.)
2. In a large bowl, combine the oats, flour, pumpkin seeds, chia seeds, coconut, buckwheat groats, coconut sugar, cinnamon and salt.
3. Add the maple syrup, coconut sugar, melted coconut oil, and cooked red lentils. Mix thoroughly.
4. Line a baking sheet with parchment paper and spread the granola into a even layer over the entire surface.
5. Bake for 8 minutes. Remove from heat and cool for 5-10 minutes (the longer you allow the granola to cool, the more granola clusters you are likely to have at the end.) Mix and break up the granola before redistributing it evenly.
6. Bake for another 6 minutes. Remove from heat and cool for 5-10 minutes. Mix and break up the granola before redistributing it evenly.
7. Bake for another 4-5 minutes, or until granola is evenly toasted but not burnt. Watch the granola closely as it tends to burn suddenly and rapidly.
8. Cool completely before breaking into clusters and storing in an airtight container.
Cooking the Lentils:
Approx. ½ cup dry red lentils (split) = 1 cup cooked. Rinse ½ cup dry red lentils (split). Add the lentils and 1 cup of unsalted water to a small-medium sized saucepan. Bring to a boil and boil for 5-10 minutes (until lentils are just tender.)
If you do prefer it a touch sweeter you can choose a sweetened non-dairy milk, add a dash of maple syrup or coconut palm syrup to each bowl, or add some dried fruit to the granola itself after it’s cooled.