There are some days when I get an awfully strong craving for Indian spices. I either want to have a curried dish, or a lentil dish… those are the two competitors for my attention.
My favorite dish when I was a girl, is called Mjaddara, a ‘peasant’ type winter dish popular in the villages of Lebanon. It’s basically a lentil/rice/onion mash that is sooo tasty, sooo comforting and sooo healthy! That’s THREE Soooo’s!! Mom was an expert Mjaddara maker, like her father.
According to Choosemyplate.gov…
“Aside from their slight differences in calorie, carb and protein values, red and French lentils have very similar health benefits. Both are protein-rich, plant-based foods, which gives them a unique set of positive nutritional properties. According to ChooseMyPlate.gov, for example, low-fat proteins such as lentils are essential for growing, building, repairing and maintaining tissues in blood, skin, bone and muscle cells. Protein is also a particularly satiating nutrient and may be able to keep you full for longer than carb- or fat-rich foods, which can be important if you’re watching your weight. Both red and French lentils are high in dietary fiber, which means they can improve digestive health and potentially lower levels of blood cholesterol and blood sugar.”
Mung beans are low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.
1 cup of cooked Mung beans has 2 grams of Fiber vs. 6 grams of Carbs. That’s 20 to 6! A very good ratio.
1 cup of Lentils have 16 grams of Fiber vs. 40 grams of Carb…160 to 40! An Excellent ratio.
And of course we know that a diet high in fiber can help prevent colon and breast cancer. So eat your beans!
I adapted this recipe to include both lentils and mung beans.
Sprouted Lentils and Mung Beans Indian Style
- 2 c. sprouted organic brown Lentils
- 1/2 c. organic Mung Beans (soaked overnight)
- 2 tsp. extra virgin Olive Oil
- 3/4 c. organic Onion, chopped
- 1 green organic Chili Pepper (I use Serrano)
- A 1-inch piece of organic Ginger
- 1 Tbs. organic Cilantro, chopped
- 1/2 tsp. Cayenne Pepper
- 1/2 tsp. dried Coriander powder
- 3/4 tsp. Cumin
- 1/4 tsp. Black Pepper
- Sea Salt to taste
- 1-1-1/2 c. hot water
Heat a medium stainless steel pot over medium heat for 1 minute. Add oil and wait another 1 minute.
Add onion and chili pepper and saute for 2 minutes. Add ginger and cilantro, stirring for 1 minute.
Add beans and spices and 1 cup hot water, stir, cover and simmer over medium-low for 15 minutes.
Test beans for doneness, and add the last 1/2 c. of hot water if too dry.
Adjust seasoning, and serve hot or at room temperature.
~ Cheers! ♥