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).
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.