Lentils with quinoa are a great way to add high-quality carbohydrates to your diet, as well as fiber and antioxidants. They can be introduced as part of any healthy diet and they are easy to prepare if you follow the steps that we will show you below.
It should be kept in mind that, to make up for the essential amino acid deficits present in vegetables, it is advisable to mix legumes with cereals or pseudocereals. This way you get more complete proteins that help prevent problems related to muscle mass.
Ingredients for the recipe
To make lentils with quinoa you will need the following ingredients:
- 1 tomato.
- 1 carrot.
- Fresh parsley.
- 2 cloves of garlic.
- 1 green pepper.
- 75 grams of quinoa.
- 1 teaspoon of cumin.
- 200 grams of brown lentils.
- Condiments: salt, pepper, sweet paprika.
Step by step
The first thing to do is chop the onion well, do the same with the pepper and carrot. These last two vegetables must be washed thoroughly before handling them. When they’re ready, grate the tomato after cutting it in half.
Once the vegetables are prepared, take a pot and put it on the fire with a drizzle of extra virgin olive oil. Add the lamellar garlic, the onion, the carrot, the pepper and a little salt. Stir occasionally and cook for at least 30 minutes over low heat.
When the vegetables are ready, add the tomato, stirring again and cooking for a couple more minutes. The point of introducing lentils has arrived. Since they are of the pardina variety, they do not need to be soaked beforehand.. Cover the contents of the pot with water and cook for 10 minutes over medium heat.
The next step is to incorporate the spices and quinoa. With paprika it is important not to fail; a teaspoon or two is usually enough.
Stir again and continue cooking for another 15 minutes., until the quinoa is soft. At the end, the lentils will be served accompanied by a sprinkling of chopped parsley.
Nutritional values ​​of lentils
Lentils are legumes that stand out for their fiber content. This substance is essential to avoid situations of constipation, as stated by a study published in the journal Food and therapeutic pharmacology. In addition, they are able to provide a good amount of protein per serving, even if it is of little biological value.
Within the micronutrient section, reference should be made to its iron content. This mineral is essential to prevent situations of anemia, which cause chronic tiredness and fatigue. This is evidenced by A research published in the journal The medical clinics of North America. However, to maximize its absorption it is always advisable to consume the mineral with a certain dose of vitamin C.
Nutrition specialists recommend consuming legumes at least 1 or 2 times a week. These foods can be eaten stewed or stewedeven if with them it is also possible to prepare cold dishes, such as salads.
Nutritional values ​​of quinoa
Quinoa is a food included in the group of pseudocereals. It is distinguished by its high-quality carbohydrate content.
It also concentrates a lot of fiber inside, which helps to generate a feeling of satiety. It is a better source of protein than most conventional grains, although they still have low biological value.
As far as micronutrients are concerned, quinoa is a source of vitamin E. This element acts as a powerful antioxidant within the body. according to study published in the journal IUBMB Life, manages to neutralize the formation of free radicals and their accumulation in the tissues.
Likewise, quinoa allows you to increase the intake of B vitamins in your diet. They are substances that participate in the metabolism of nutrients and nervous physiology.
Lentils with quinoa: a healthy recipe
It’s not difficult to prepare lentils with quinoa. It is a dish that can be eaten at any time of the year. and which concentrates a large amount of essential nutrients. Keep in mind that the consumption of legumes is more than recommended.
This preparation will help improve intestinal transit and increase the presence of iron in the diet. Now, let’s remember that the proteins provided by lentils with quinoa are of low biological value. Their digestibility is not high.
For this reason, it is advisable to include some products of animal origin in the food to supplement the intake. A simple solution is to add dairy in the dessert.
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