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posts tagged "lentils"
Lentil and Spinach Soup
2 carrots, peeled and roughly sliced (50)
2 sticks celery, sliced (20)
2 medium onions, roughly chopped (88)
2 cloves garlic, chopped (9)
About 1 tablespoon olive oil (119)
2 vegetable stock cubes (20)
300g (10 ounces) red lentils (1059)
A thumb-sized piece of fresh root ginger, peeled and sliced (14)
½ red chilli, deseeded, to taste (2)
10 cherry tomatoes, halved (221)
200g (7 ounces) Swiss chard spinach (46)
Sea salt, to taste (0)
Put the carrots, celery, onion and garlic together in a pan over medium heat with the lid askew. Cook for 10 minutes until the carrots have softened and the onion is lightly golden. Add the stock to a pot with 1.8 litres (about half a gallon) of boiling water. Stir until the stock is dissolved, then add lentils, tomatoes, ginger, and chilli. Add the carrot-celery-onion mix, along with the pan juices. Stir the soup and bring to the boil. Once the soup has reached boiling point, reduce the heat to a simmer. Put the lid on and leave it for 10 minutes, or until the lentils are cooked. Add the spinach and cook for 30 seconds. Season well with salt and pepper. The soup can be served nice and chunky, as is, or use a hand blender to pulse until smooth. Serve with a dollop of natural yoghurt if you’d like. Makes about 6 servings (though it can make up to 9).
Nutritional information (per serving): 271 calories; 3.6g total fat; 0.5g sat fat; 0.0g trans fat; 0mg cholesterol; 56mg sodium; 45.9g carbohydrates; 19.7g dietary fiber; 16.5g protein; recipe via James Oliver
1 cup beluga lentils, rinsed and picked over (608)
1 small onion, cut in half (28)
2 garlic cloves, slightly crushed (9)
1 bay leaf (6)
Salt to taste (0)
1 cup bulgur (479)
4 scallions, thinly sliced (19)
4 to 6 radishes, thinly sliced (3)
1 cup finely chopped parsley (22)
2 to 4 tablespoons finely chopped fresh mint (5)
1/3 cup fresh lemon juice (20)
1 teaspoon cumin seeds, lightly toasted and ground (8)
1/2 cup extra virgin olive oil (955)
Combine the lentils, onion, garlic and bay leaf in a saucepan, and add 2 to 3 cups water, enough to cover by an inch or two. Bring to a gentle boil, add salt to taste, reduce the heat, cover and simmer 25 minutes until tender but intact. Remove from the heat. Remove and discard the onion, garlic cloves and bay leaf. Drain. Meanwhile, place the bulgur in a medium bowl, and add salt to taste. Cover with 2 cups hot or boiling water, and allow to sit for 20 to 25 minutes until most of the water is absorbed. Drain through a strainer and squeeze out the water. Combine the lentils, bulgur, scallions, radishes, parsley and mint in a large bowl or salad bowl. Whisk together the lemon juice, cumin, salt and pepper to taste, and the olive oil. Toss with the salad, and serve.
I know this has more calories than most recipes I post, but it is terribly delicious and just look at all that fiber! Serves six, with (per serving) 360 calories; 2.6g sat fat; 0% cholesterol; 12.1g dietary fiber; 11.8g protein;