Healthy Living in the North

Foodie Friday: Lentils

Lentil health and nutrition infographic

Lentils, health, and nutrition

As the cold weather moves in, it’s so satisfying to warm up with a bowl of something hot. Chilies, soups, and stews are a staple for many families and can be a great source of nutrition if done right. By pairing the veggies of your choice with a source of protein and fibre, you can have a complete meal ready and on the table in no time at all!

In a past blog post, I spoke about my love for the Oh She Glows food blog. I recently made their Glowing Spiced Lentil Soup and was not disappointed!

This soup is a great example of a hearty, delicious, complete meal that contains no meat; in fact, it contains no animal products at all! Going “meatless” for one or two meals a week is a great way to challenge yourself and your family to explore new flavours and try new recipes. Reducing consumption of meat, red meat in particular, may also lower your risk of developing heart disease and certain cancers.

Lentils are one of my favourite meatless sources of protein. One serving (100g) of lentils contains the same amount of protein as one serving of steak (26g), but with only 1.5g of fat (the steak has 18g), 18g of fibre, and half of your daily recommendation of folate and iron! If you’re hooked on lentils after trying this Glowing Spiced Lentil Soup, head on over to lentils.ca for more recipes and lentil-related nutrition tips.

Red lentils

Lentils are a great meatless source of protein!

Glowing Spiced Lentil Soup

From: Oh She Glows

Ingredients

  • 1 1/2 tbsp extra-virgin olive oil
  • 2 cups (280 g) diced onion (1 medium/large)
  • 2 large garlic cloves, minced
  • 2 tsp ground turmeric
  • 1 1/2 tsp ground cumin
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cardamom
  • 1 (15 oz/398 ml) can diced tomatoes, with juices
  • 1 (15 oz/398 ml) can full-fat coconut milk
  • 3/4 cup (140 g) uncooked red lentils, rinsed and drained
  • 3 1/2 cups (875 ml) low-sodium vegetable broth
  • 1/2 tsp fine sea salt, or to taste
  • Freshly ground black pepper, to taste
  • Red pepper flakes or cayenne pepper, to taste (for a kick of heat!)
  • 1 (5 oz/140 g) package baby spinach
  • 2 tsp fresh lime juice, or more to taste

Instructions

  1. In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4-5 minutes until the onion softens.
  2. Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.
  3. Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
  4. Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
  5. Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.
Sarah Anstey

About Sarah Anstey

Born and raised in Halifax, Nova Scotia, Sarah moved to Prince George in 2013 to pursue her career as a Registered Dietitian. Since then, she has enjoyed developing her skills as a Clinical Dietitian with Northern Health, doing her part to help the people of northern B.C. live healthy and happy lives. Sarah looks at her move to Prince George as an opportunity to travel and explore a part of Canada that is new to her, taking in all that B.C. has to offer.

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Foodie Friday: A quick and tasty fall meal (spinach & white bean soup)

Soup

A quick and healthy fall meal that makes for great lunch leftovers, too! Add spinach and white bean soup to your menu this week!

Looking for a quick and tasty meal to whip up this fall? This spinach and white bean soup is a personal favourite of mine simply because it is quick to prepare and makes for easy lunches throughout the week. Also, it’s delicious!

Kidney beans are a healthy and cost effective way to add extra protein into your diet. Just remember to rinse off canned beans under water first to remove the excess salt. Add in all the extra veggies and you are left with a fibre- and protein-packed meal that will leave you feeling full and satisfied.

This recipe calls for orzo, which is a small pasta similar in shape to rice. It can easily be substituted for any other small pasta (or quinoa) that you might have in your kitchen.

Spinach & white bean soup

Adapted from Damn Delicious

Serves 4-6

Ingredients

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 celery stalks, diced
  • 2 carrots, diced
  • 4 garlic cloves, minced
  • 1 cup chopped fresh spinach (or 1/2 cup frozen)
  • 6 cups low sodium chicken stock
  • 1 can (15 oz) white kidney beans, drained & rinsed
  • 1 can (28 oz) diced tomatoes
  • ½ cup uncooked orzo pasta
  • 2 tsp dried thyme
  • 2 tsp dried basil
  • 2 bay leaves
  • Salt and pepper to taste

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onions, celery, and carrots and cook until soft (approximately 5 minutes). Add in garlic and stir one minute longer.
  2. Add in chicken stock, tomatoes, and herbs (thyme, basil, and bay leaves). Bring to a boil.
  3. Stir in orzo. Reduce heat and simmer until orzo is tender (approximately 10 minutes).
  4. Stir in kidney beans and spinach. Cook until spinach is wilted. Remove bay leaves before serving and add salt and pepper to taste.

Enjoy!

Destyni Atchison

About Destyni Atchison

Destyni is a Clinical Dietitian at Fort St. John Hospital and Peace Villa. She has been working with Northern Health for the past two years and also runs her own nutrition consulting business. In her spare time, she enjoys snowshoeing, hiking and developing new recipes for herself and her clients.

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