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Health Benefits of Lentils and Legumes (beans)

Lentils are an excellent source of cholesterol lowering fiber. Not only do lentil 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.

Legumes, compared to grains, supply about the same number of calories but usually two to four times as much protein.

Many legumes, especially soybeans, are demonstrating impressive health benefits. Diets rich in legumes are being used to lower cholesterol levels, improve diabetics' blood glucose control, and reduce the risk of many cancers.

A high fiber content of beans prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Common beans' contribution to heart health lies not jus in their high fiber content but in the significant amounts of antioxidants, vitamin B6, and magnesium.

Legumes contain many important nutrients and photochemical, and when combined with grains, they form a complete protein.

According to studies conducted by the U.S. Department of Agriculture, richly colored dried beans offer a high degree of antioxidant protection. In fact, small red kidney beans rated the highest, just ahead of blueberries.
Common beans offer an excellent source of complex carbohydrate and fiber. They are a very good source of folic acid, molybdenum, phosphorus, iron, protein, magnesium, manganese and potassium.
Interestingly, in one analysis of dietary data collected by validated food frequency questionnaires in 1991 and 1995 from 90,630 women in the Nurses' Health Study II, researchers found a significantly reduced frequency of breast cancer in the women who had a higher intake of beans or lentils. Intake of tea, onions, apples, string beans, broccoli, green pepper or blueberries had no protective effect. Eating beans or lentils two or more times per week was associated with a 24% reduced risk of breast cancer.

We hope you enjoy vegetarian lentils and legumes recipes at www.indianfoodsite.com.

Source: The Encyclopedia of Healing Foods by Michael Murray and Joseph Pizzorno

Lentils, Red Whole, Sprouting, Cert. Organic (Lens culinaris) 1 lb: K

Toor Dal (Yellow Lentils) 1 lb: B

Whole toor lentils are yellow with tan jackets, but they're usually sold skinned and split. They have a mild, nutty flavor, and they're often cooked as a side dish or ground into flour. Spicy Lentils: 1 cup of Toor Dal Lentils 1 Tomato (finely chopped) 1 tsp. of Tamarind (chopped) 1 tsp. of Jaggery (crushed) A bunch of Coriander/Cilantro Leaves (Hara Dhania) (chopped) 1 stalk of Curry Leaves (Karhi Patta) 1 tsp. of Red Chilli Powder (or to taste) 1/4 tsp. of Turmeric Powder (Haldi) 2 tsp. of Coriander Powder (Pisa Dhania) Salt (to taste) 1/4 tsp. of Garam Masala 1/2 tsp. of Cumin Seeds (Zeera) 1 tsp. of Mustard Seeds 2 1/2 cups of Water 1 tbsp. of Ghee or Oil 1) Wash lentils well with water. Pressure cook lentils in a pressure cooker until well done and soft. (Approximately 4 whistles will do). After lentils cool off a little, remove from cooker. 2) Beat the lentils well with a hand beater until they become smooth. And set aside. 3) Combine the following ingredients and make a thin paste: red chilli powder, turmeric powder, coriander powder, garam masala, cumin seeds, mustard seeds, salt and 1/2 cup water. 4) Heat ghee or oil in a saucepan, add the seeds to splutter. Then add tomatoes and curry leaves. And fry for a minute, then add the masala paste that you made. Fry for a minute. Then add the chopped tamarind and jaggery. Stir for a minute or so. Then add the lentils and stir. Add the water and bring to a boil. Then simmer on low heat for about 8 minutes or so. 5) Finally garnish with the chopped coriander/cilantro leaves. Vegan-Toor Dal If you like Dal, you'll love this! It's very easy, quick and lowfat too! 1 c red lentils 1 clove garlic 1/4 t cumin 1/4 t coriander 1/4 t turmeric 1/4 t cayenne (optional, does not make it very hot though) 1/4 t black mustard seet salt to taste 3 c water 1/2 t (or less) canola oil Rinse lentils and bring to a boil in 3 cops water. Reduce heat and cover. Cook for 30-40 minutes until lentils are very soft, the consistency of thick soup. Add cumin, coriander, turmeric, salt and cayenne. Allow to simmer uncovered while preparing garlic and mustard seeds. In a small frypan, heat oil to med hi. Mince garlic and saute in oil with mustard seeds until just beginning to brown. Add to dal and serve immediately.