Wednesday, August 5, 2015

5:2 Lentil Toss


5:2 recipes can be very easy if you have things made up before hand. I had these lentils already cooked so this dish was a breeze to put together.  Obviously, you can use any kind of lentil.  I used black beluga lentils here. They hold their shape nicely after cooking.

Lentils are a very healthy addition to this dish.

Lentils are "a rich source of numerous essential nutrients, particularly dietary fiber and protein supplying 122% and 52% of the Daily Value (DV), respectively. Micro nutrients in high content include folate (120% DV), thiamin (76% DV), phosphorus (64% DV) and iron (58% DV) (table).

With 26% of total food content from protein (table), lentils have the third-highest level of protein, by weight, of any legume or nut, after soybeans and hemp. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% versus 31%).

The low levels of readily digestible starch (5%), and high levels of slowly digested starch (30%), make lentils of potential value to people with diabetes. The remaining 65% of the starch is a resistant starch classified as RS1, as a high-content resistant starch, which is 32% amylose. A minimum of 10% in starch from lentils escapes digestion and absorption in the small intestine (therefore called "resistant starch"). Source Wikipedia, click here).

Lentil Toss
Calories are in parenthesis. 

1 cup fresh zucchini, diced (21)
1 small tomato diced (22)
1 cup lettuce torn into bite sized pieces (8)
1/2 cup lentils, cooked (115)
1 teaspoon olive oil (40)
1 tablespoon red wine vinegar
1/4 teaspoon garlic powder
s and p, to taste

Toss this salad together and enjoy!
206 calories

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