Eat Clean Challenge: Day 22

Lentils – the super legume. A ¼ cup of uncooked lentils contains only 169 calories, 12 grams of protein and 15 whopping grams of fiber!


Eat lentils – the super legume

 Eat Clean Tip #22:

A ¼ cup of uncooked lentils contains only 169 calories, 12 grams of protein and 15 whopping grams of fiber!

Eat clean action step: If you have low iron, add lentils into your diet (salads, soups, stews). Lentils are a good source of iron, which transports oxygen throughout your body and is key to energy production and to metabolism.

There are several different varieties of lentils however the most common for cooking are red, green and brown. They are rich in dietary fiber, helping to lower cholesterol levels and balance blood sugars. Lentils are high in protein, calcium, phosphorus, iron and B-vitamins.  Not to mention that lentils have the highest amount of folate out of all plant based foods and more potassium than bananas!  Just 100 grams of lentils will account for 45% of your daily iron needs and 100% of your manganese. Manganese is a co-factor for a potent antioxidant that helps protect our cells and tissues against free radical damage.

Lentils are a very versatile ingredient and can be added to soups, salad, or used with or in place of beans.  Generally brown and green lentils will maintain their shape after cooking where red lentils will become mushy, making them the idea choice for soups and stews. These fiber packed legumes have a light earthy flavor and taste great when seasoned with curry, ginger, turmeric and other spices.

Get Dr. Joey’s recipe for red lentil patties here.

Photo by Erik Putz

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