Hearty Lentil Stew

Lentils is one of the best vegetable source of Iron. It contains high levels of proteins, including the essential amino acids  isoleucine  and lysine, and are an essential source of inexpensive protein in many parts of the world for those who adhere to a vegetarian diet.  Lentils are deficient in two essential amino acids, methionine  and cystine.  However, sprouted lentils contain sufficient levels of all essential amino acids, including methionine and cystine.

Apart from a high level of proteins, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%). Health magazine has selected lentils as one of the five healthiest foods. Lentils are often mixed with grains, such as rice, which results in a complete protein dish.

“Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole
cup of cooked lentils. This tiny nutritional giant fills you up not out.

see the rest of this article and more on http://en.wikipedia.org/wiki/Lentil

Hearty Lentil Stew

The following recipe is  If you are missing the texture of meat in a stew you will love this. It is perfect in all seasons winter or summer and its all Vegetarian. It is quite filling so suitable as a main course. Serve with rolls, garlic bread and or salad


1 1/2 Onion,1/2 Leek,

2Carrots, 2 Potatoes,1 Vegetable stock cube

1tsp Paprika, 1tsp Garlic powder

1 can plum/chopped Tomatoes

3 cups chopped finely Mushrooms

1/2 cup pearl barley

2 cups Lentils

salt and pepper(optional)

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