The most delicious simple spiced lentils (grain, gluten, oil and sugar-free)
Clean, plant-based, packed with flavor - these simple spiced lentils are as good for you as they are delicious!
Despite eating them constantly, I somehow don’t have a recipe on here for simple spiced lentils!
Thankfully, that ends here…with these super simple spiced lentils. Made with red lentils, a tiny bit of onions and garlic and a handful of my favorite digestive spices - these spiced lentils are warm, nourishing, healthy and absolutely delicious.
Here’s what I’m loving about this one -
When it comes to red lentils, the list of health benefits goes on. They’re packed with B vitamins, high in protein and a great source of iron. Making them a regular part of your diet can improve your overall gut functioning too, since they’re quite high in fiber and will help support regular bowel movements.
It includes garlic, which I don’t cook with too often (while it might ignite the digestive system and improve functioning for some, for others it can be hard to tolerate and cause gas and bloating). All this said, garlic is well-known to boost immune function, helping combat minor illnesses like the common cold. It’s also believed to help lower blood pressure, cholesterol and contains a ton of antioxidants, which support the body’s protective mechanisms.
I’ve also included a small amount of cipollini onions, which are waaaay sweeter than your typical onions, and also insanely good for you - containing compounds believed to have anti-inflammatory and antioxidant properties.
It contains my favorite trio of digestive spices - coriander, fennel and cumin. These spices help the body absorb more nutrients, stimulate digestion, can help anyone dealing with chronic indigestion, flatulence, bloating, and help sooth other inflamed membranes in and around the stomach walls. These spices are incredibly good for you.
It also includes turmeric, which if you ask me, is “super spice”. The most well-known compound in turmeric, Curcumin, helps fight inflammation, keeps blood sugar levels steady and can even help battle viruses. I’ve also included black pepper, which contains piperine. In addition to a slew of other health benefits, piperine makes the Curcumin in turmeric easier for the body to absorb (and therefore benefit from).
I’ve including cilantro, which, despite being a polarizing herb in terms of taste, happens to be insanely good for you. It’s been used medicinally since ancient times, and is believed to improved brain health, lower blood sugar, is rich in immune-boosting antioxidants and can improve digestion and promote better gut health.
It is easy to make, comes together in just 20 minutes, and it requires zero culinary skills whatsoever. In other words, it’s pretty impossible to mess this one up, you guys!
As always with my recipes, this dish packs a lot of punch from a health perspective using very basic ingredients.
It also happens to be free of sugar, oil, gluten and grains, which means it should agree with most individuals.
That said, if you struggle with garlic or onions, you can easily leave them out. While they do contribute to the overall flavor profile, you can add a tbsp of coconut oil or ghee to the pot, which will help lift the flavor.
And if you struggle to digest red lentils well, here are two options that might help -
Rinse and soak your lentils overnight. Some medical experts believe the cause of digestive upset in lentils is due to their high fiber content, which, of course, can’t be eliminated via soaking. However, there are dietitians and nutritionists that believe lentils contain “anti-nutrient” compounds that are responsible for gas and bloating. These substance may block the absorption of nutrients, but many of them can be activated by soaking lentils in water for several hours.
Try swapping red lentils for moong dal (split yellow mung beans, sold without the green shell). These are believed to be the most digestible of legumes, according to Ayurveda. They don’t require any soaking, and are just as easy to make. If this option appeals to you, do be sure to check the ratio of moong dal to water as it is slightly different than red lentils.
Anyways, check out the full recipe below. I hope you enjoy it as much as I do!
Simple spiced lentils
Prep Time: 10 minutes | Cook Time: 15-20 minutes | Yields: 4-6 servings
Ingredients:
1 splash of water or vegetable broth
1 small cipollini onion, diced
1 large garlic clove, minced
1/2 tsp salt
1/2 tsp fennel seeds
1/2 tsp coriander seeds
1/2 tsp cumin seeds
1/2 tsp turmeric powder
1 cup red lentils, rinsed and soaked for at least a few hours
3 cups of filtered water
1 lime, zest and juice
Handful of fresh cilantro, roughly chopped
Additional salt and black pepper, to taste.
Optional: a tbsp of coconut oil or ghee
Directions
Place a large saucepan on medium heat. Add a splash of water or broth, and then onions and garlic. Cook until onions begin to sweat and brown (about 3-5 minutes), and stir frequently.
Next, add your spices, salt and lentils. Mix well, ensuring onions and lentils are evenly coated in spices. Then add water.
Bring water in pot to a boil, then reduce heat to simmer and cover for 12-15 minutes ( until lentils are soft, sort of mushy, and water is mostly all absorbed.)
Once lentils are cooked, stir in lime juice and zest and cilantro. Then add additional salt and pepper to taste. If you prefer a richer taste, stir in 1 tbsp of ghee or coconut oil.
Serve warm. Enjoy on it’s own, or with a side of rice (or cauliflower rice).
Can be stored in the fridge for 3 days, or freezer for longer.
To reheat, simply add to a small sauce pan with a splash of water on a low to medium heat.
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