7 Health Benefits of Lentils | Lentil Salad With Feta Recipe

I've always loved the flavor and texture of lentils, but I typically don't think of recipes that use them. That's something I'm going to change since lentils are one of the healthiest legumes out there. They're quick to make compared to their other dried siblings since they are much smaller and are easier to hydrate for a smooth texture. Lentils are low in calories and high in nutrition and have an earthy meaty flavor that is very filling.

MindBodyGreen outlines 7 of the top health benefits of eating lentils:

1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. 

4. Stabilized Blood Sugar – Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

6. Increases Energy – Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

7. Weight Loss – Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

Lentils truly are something we should all be eating more of, myself included, so I wanted to find a quick and tasty way to enjoy them. Since it's summer, a salad is the way to go and it needs to travel well so we can take it to the office, a picnic, or any gathering that calls for a great dish for everyone to enjoy. I've really enjoyed this lentil salad recipe and I hope you do too.

Lentil Salad With Feta Recipe

Ingredients

1 cup green or black lentils

1 to 2 Tbls red wine vinegar

1 tsp kosher salt

2 Tbls extra virgin olive oil

1/2 tsp ground black pepper

1/3 cup finely chopped carrot

1/3 cup finely chopped green onion

1/2 cup finely chopped red bell pepper

1 clove garlic

1/2 cup crumbled feta cheese

1/4 cup chopped flat leaf parsley

Directions

Sort and rinse dried lentils. Place in pan and cover with 2 inches of water. Bring to a boil, then reduce to simmer and cook until the lentils are tender - about 20 to 30 minutes. Drain and rinse then place in a large bowl. Mix in red wine vinegar, salt, and pepper and let sit to absorb the flavors.

Heat olive oil in a separate pan over medium low heat. Add carrots, green onion, red bell pepper, and garlic and cook until tender but not mushy. Remove from heat and pour into lentils. Mix well and let cool to room temperature. Mix in feta cheese and parsley and serve at room temperature or refrigerate and serve cold.

Serves 4

Nudge measures how healthy you're living with a single health score, the Nudge Factor. Now syncing with your favorite health apps, Nudge is your healthy lifestyle in one place, with one health score. If you'd like to learn more about how to engage your audience and get more brand advocates, contact Nudge.