Soak the lentils. If they are big, you can soak them overnight, but most are small and just a few hours is fine. Soaking should net increase the nutrition, on the one hand some water-soluble nutrition may leach out into the water, but the oxalates will also leach out, and that binds to calcium making it unavailable.
grind up the nigella, flax seed, mustard seed, and put together with curry powder, turmeric.
Add hot pepper to taste, or chop of fresh jalapeno.
You can grind up cashews for more oil and flavor in the sauce if desired.
Heat the olive oil in a pan on high heat, add the cardamom pods for a minute or two once it's hot to activate the oils and make it smell good. Then add the ginger, onions and garlic, caramelize then turn down the flame and add the dry spices above, not the green herbs. You can add nut butter or nuts at this point, or use more oil. Mix around until the onions reduce.
Then add water, canned tomatoes, and lentils, carrots, celery. Let simmer for 40 minutes to 2 hours depending on how soaked the lentils are (until soft). The carrots can be separately pre-microwaved to speed their softening if desired.
Mushrooms can also be added. Microwave for 60 seconds, then add to the stew.
Grind up hemp hearts, chia seeds, and put in with yeast, marjoram, oregano and basil two minutes from the end so they stay aromatic. Stir in and let the mixture thicken. Add water if the stew gets too dry.
Optionally add Kale and Broccoli to include more greens about 10 minutes before it's done cooking. Kale can be added before broccoli. Timing depends on how finely you chop/rip up the kale and how small the pieces of broccoli are cut.
Add lemon at the end. You can juice it and also add the pulp. Stir well.
Add the seeds so they stay crunchy or sprinkle on top at the table.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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Lentil Salad. Iron+Protein recipe nutrition value and analysis.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
Please consult with your doctor before making any changes to your diet.
Nutrition labels presented on this site is for illustration purposes only.
Food images may show a similar or a related product and are not meant to be used for food identification.
Nutritional value of a cooked product is provided for the given weight of cooked food.
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Data from USDA National Nutrient Database.
