{"id":4752,"date":"2022-02-11T14:28:51","date_gmt":"2022-02-11T12:28:51","guid":{"rendered":"https:\/\/www.changeeat.com.cy\/?p=4752"},"modified":"2022-02-11T14:28:51","modified_gmt":"2022-02-11T12:28:51","slug":"lentils-with-carrot-and-ginger","status":"publish","type":"post","link":"https:\/\/www.changeeat.com.cy\/en\/lentils-with-carrot-and-ginger\/","title":{"rendered":"Lentils with carrot and ginger"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u00a0<\/span><b>Ingredient <\/b><strong>for 2 servings:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 large carrots, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium yellow onion, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2\u00a0 garlic cloves, minced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small fresh ginger root, peeled, grated\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 bay leaf<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\u00bd cups red lentils, picked through, rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp fresh lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pepper<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">For garnish:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pumpkin seeds, roasted or parsley<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">*tbsp: tablespoon \u00a0\u00a0\u00a0tsp: tablespoon \u00a0 \u00a0 cup: 250ml<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a big soup pot heat the oil over medium heat. Add the ginger and garlic. Stir until the garlic turns golden.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the onions and cook them until they turn soft, about 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the carrots and cook for another 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the lentils, cumin and bay leaf. Stir and cook for one minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add water and\u00a0 bring to a boil, cover the soup and simmer on low heat for 20 minutes or until the lentils are soft.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You could add some more water if you would like a thinner consistency for the plate..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add lemon juice and season with salt and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ladle in soup bowls and sprinkle with parsley or roasted pumpkin seeds.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><b>Dietitians Tip<\/b><span style=\"font-weight: 400;\">:\u00a0 Carrots contain good amounts of phytonutrients and\u00a0 antioxidants such as beta-carotene. The vitamin C content in carrots and lemon juice will increase the iron absorption of the lentils. Also, the addition of carrot in the lentils make the meal low in glycemic index which means that it&#8217;s a great meal for diabetic patients. Foods with a low-GI index are the preferred choice, as they are slowly digested and absorbed, causing a slower rise in blood sugar level<\/span>s.<\/p>\n<p>&nbsp;<\/p>\n<p><b>Nutritional Value per serving<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Energy: 400kcal<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Total Fat: 14 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrate: 56 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dietary Fiber: 18 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein: 16 g<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Vitamins and Minerals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin A: 433%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B6: 32%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin C: 49 %<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Copper: 26%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Folate: 79%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Iron: 32 %<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Manganese:57%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Phosphorus: 36%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thiamin: 27%<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">*Percent Daily Values based on a 2,000 kcal diet.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Eleana Liasidou<\/b><\/p>\n<p><b>Clinical Dietitian &#8211; Nutritionist, MSc<\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0Ingredient for 2 servings: 5 large carrots, chopped 1 medium yellow onion, chopped 2\u00a0 garlic cloves, minced 1 small fresh ginger root, peeled, grated\u00a0 1 tsp cumin 1 bay leaf 1\u00bd cups red lentils, picked through, rinsed 2 tbsp fresh lemon juice 2 tbsp olive oil salt pepper &nbsp; For garnish: pumpkin seeds, roasted or [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":4750,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,7],"tags":[401,402,403,404,405,347],"class_list":["post-4752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","category-nutrition","tag-lentils-en","tag-carrot-en","tag-ginger-en","tag-recipe-en","tag-healthy-recipe-en","tag-recipes-with-change-eat"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Lentils with carrot and ginger - Change Eat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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