Canal House Lentils [Bulkbites.com]

• Servings: 8
• Time: 60 minutes

Green lentils are a great source of magnesium and folate. While folate helps in lowering homocysteine levels, magnesium helps in the blood flow and absorption of essential nutrients and oxygen. The high protein content of lentils helps in the growth and development of muscles. The iron content in the lentils is useful for the production of energy and the transportation of oxygen in the body. Leeks are extremely healthy in that they contain natural flavonols like Kaempferol, antioxidants and different types of vitamins. Kaempferol is required to boost human health.

Nutrition

• calories: 126
• protein: 5
• carbs: 18
• fat: 4
• saturated fat: 0.47
• polyunsaturated fat: 0.39
• monounsaturated fat: 2.46
• cholesterol: 0
• sodium: 158
• potassium: 87
• dietary fiber: 0.68
• sugars: 1.07
• vitamin a: 18
• vitamin c: 4
• calcium: 18
• iron: 1
• magnesium: 0
• complex carbs: 16.25
• other fats: 0.68

Ingredients

• 1.04 clove Garlic, raw
• 2 tablespoon Oil, olive, salad or cooking
• 1.04 dash Salt, table
• 2 1/2 cup Lentils, Green, raw
• 1.04 leek Leeks, (bulb and lower leaf-portion), raw
• 1.04 cup, chopped Onions, spring or scallions (includes tops and bulb), raw
• 2 tbsp Soy sauce made from soy and wheat (shoyu), low sodium
• 1.04 tbsp Tomato products, canned, paste, without salt added

Instructions

• Heat a little oil in a saucepan over medium heat.
• Add tomato paste, garlic and leek and cook for at least 4 minutes or until the tomato paste begins to darken.
• Add 2 ½ cups water and lentils. Bring the mixture to boil.
• Cover and simmer for at least 50 minutes.
• Remove the mixture from heat and keep it aside for 10 minutes while covered.
• Add soy sauce and season with salt and pepper.
• Serve lentils with scallions, if required.