Saturday, January 9, 2010

Pumping Iron with Lentils & Kale

Pumping Iron with Lentils & Kale © is a recipe that our family loves! If you’re looking for a power-packed entrée or soup to spice up your life, look no further than the lowly lentil. Organic Green Lentils & Kale are highly nutritious as well as delicious! Try this simple recipe for yourself. Be sure to pick through and then wash lentils before cooking. Also, avoid overcooking.

Pumping Iron with Lentils & Kale ©

1 Onion Chopped
3 Cloves Garlic Chopped
3 Strips Bacon Chopped (optional)
1 bunch kale
2 tablespoons Olive Oil
1 28-ounce can whole tomatoes
6 cups water, plus more while simmering
16 oz. Green Organic Lentils
1 tablespoon fresh Thyme leaves
2 teaspoons Kosher Salt
1/4 teaspoon Fresh Ground Black Pepper
Grated Cheese to Garnish (optional)

Dice Onion & Garlic. Remove the stems from the kale. Stack the leaves on top of one another and slice them crosswise into 1/2-inch-wide strips. Heat the oil in a saucepan over medium heat. Add the Garlic, Onions and Bacon cook for 3 minutes, I didn't use bacon in this recipe, but it does add lots of flavor. Add the can of whole tomatoes and cook, breaking them up with a spoon, for 5 minutes.
Add the water and bring to a boil. Stir in the Kale, Lentils, Thyme, Salt, Pepper. Simmer until the lentils are tender, about 45 minutes, adding water as soup begins to thicken. Spoon into individual bowls. Sprinkle with Grated Cheese (if using).

Bon Appétit!

Lentils contain high levels of proteins, including the essential amino acids isoleucine and lysine, and are an essential source of inexpensive protein source. Apart from a high level of proteins, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%).
Lentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased.

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.
Kale contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties.

Pumping Iron With Lentils & Kale on Foodista


Luigi said...

I think Kale is often overlooked, as are lentils. Both are fantastic ingredients.

I recently found out that "Cavolo Nero" is part of the kale family, and i've been eating it for years, unknowingly. As I had never heard of Kale.

Love the look of this recipe, and the information that went along with it.

TheFitnessFreak said...

Yum! Lentils and kale, two of my faves! It must be in there air because my BFF just made a kale, lentil soup yesterday, I have the recipe on my blog and Rawdorable was talking about them too : )

Desiree Marini said...

It's freezing in Florida! Seems like everyone is making soup! I must try this one! So healthy & yummy!!!

Jennie said...

I love lentils so much! This recipe sounds wonderful! Great post!