Mediterranean cuisine with lentils
Mediterranean cuisine with lentils
Introduction
In the world of food, choosing meals that are both healthy and simple to prepare has become a necessity. Mediterranean lentil stew offers a balanced mix of plant-based protein, fresh vegetables, and beneficial oils, aligning perfectly with an organic lifestyle and mindful eating. Not only does it resemble traditional Iranian dishes, but it is also nutritionally rich and can be made with ingredients commonly found in local markets.
Ingredients for four people
| Ingredient | Amount |
|---|---|
| Green or red lentils | 1 cup (about 200 g) |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, finely minced |
| Carrots | 2 medium, sliced |
| Potatoes | 2 medium, diced |
| Tomatoes | 2 medium, chopped |
| Extra virgin olive oil | 2–3 tbsp |
| Turmeric | ½ tsp |
| Black pepper | ¼ tsp |
| Dried thyme | ¼ tsp |
| Cumin (optional) | ¼ tsp |
| Water | About 4 cups |
| Lemon juice or natural vinegar | 1 tbsp (at the end) |
| Fresh parsley | 2 tbsp, chopped for garnish |
| Salt | To taste |
how to make
Sauté the onion and garlic in olive oil in a medium pot until golden.
Add the chopped vegetables (carrots, potatoes, tomatoes) and sauté briefly.
Add the rinsed lentils and cook with enough water until tender.
Stir in the spices and let the stew simmer to develop flavor.
Finally, garnish with lemon juice and fresh herbs before serving.
Cooking time: about 45 minutes
Suitable for: a light lunch or dinner
Serving suggestions: with whole-grain bread, plain rice, or on its own
Nutritional value table
| Ingredient | Benefits |
|---|---|
| Lentils | Excellent source of plant protein, iron, and fiber |
| Vegetables | Provide vitamins A, C, and potassium |
| Olive oil | Heart-healthy fat with anti-inflammatory properties |
| Spices | Aid digestion, add natural flavor, boost antioxidants |
Benefits of Mediterranean cuisine with lentils
A combination of scientific nutrition, natural taste and sustainable performance
Rich source of plant protein
Lentils are one of the best sources of plant-based protein. Each serving of this dish can largely meet the body’s daily protein needs—without cholesterol and without saturated fat.
Suitable for vegetarians, vegans, and athletes. Helps muscle recovery and supports lasting energy.
Rich in fiber
The combination of lentils with vegetables such as carrots and potatoes makes this dish an excellent source of fiber.
Helps regulate blood sugar
Improves digestive function
Provides long-lasting satiety
Immune system booster
The presence of tomatoes, garlic, and spices such as turmeric and thyme makes this dish an anti-inflammatory and immunity-boosting combination.
Natural antioxidants
Protection against infections and chronic inflammation
Regulates blood pressure and heart health
Extra virgin olive oil, the potassium in potatoes and lentils, and the absence of unhealthy fats make this dish ideal for heart health.
Helps lower blood pressure
Improves circulation
Reduces the risk of heart disease
Supply of vitamins and minerals
| Nutrient | Benefits |
|---|---|
| Iron | Helps prevent anemia and boosts energy |
| Folate | Essential for cell health and pregnancy |
| Potassium | Regulates blood pressure and supports muscle function |
| Vitamin C | Improves iron absorption and strengthens immunity |
| Manganese & Phosphorus | Supports bone health and cellular metabolism |
Gluten-free and suitable for special diets
This dish is naturally gluten-free and suitable for people with food sensitivities, diabetes, or special diets.
Conclusion
Mediterranean lentil stew is more than just a meal; it represents a healthy, simple, and sustainable lifestyle. Combining scientific nutrition, delightful flavor, and easy home preparation, this dish is an ideal choice for showcasing within organic brand spaces.
