Lentil beans are a source of protein and fiber, which are important for blood sugar regulation. Lentil beans have a combination of high-quality carbohydrates, lean protein, and soluble fiber that help stabilize your body’s blood-sugar levels and keeps hunger in check. The soluble fiber in lentil beans influences the rate by which glucose is absorbed. They raise blood sugar very, very slowly, which improves the regulation of blood sugar and insulin.
SERVES 8-103 medium onions, minced3 medium garlic cloves, minced2 tablespoons olive oil¼ heaping ground cloves1 ½ heaping teaspoon ground cumin2 cups red lentils, washed & drained7 cups water or stock2 bay leaves1 strip lemon zest, cut finely¾ c lemon juice (start with 1-2 tablespoons & slowly add more to taste)1 ½ – 2 teaspoons sea saltlemon slices for garnish½ bunch cilantro, chopped
In medium pot, sauté onions & garlic in oil until soft. Add cloves & cumin, sauté another minute. Add lentils, water, bay leaves & lemon strips. Bring water to a boil, cover, lower heat & simmer 45 minutes to 1 hour or until lentils are tender. Add lemon juice & salt. Cook a few minutes more. Garnish with thinly sliced lemon rounds & cilantro.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator