Microwaved Lentils Recipes: Quick and Nutrition-Packed Ideas

Looking for a quick, nutritious meal? Look no further than microwaved lentil recipes. Lentils are a powerhouse of protein, fiber, and essential nutrients that can drastically enhance your diet with minimal effort. Here's everything you need to know about creating delicious and healthy meals with lentils cooked in the microwave.

Microwaving not only speeds up cooking time but also retains most of the vital nutrients present in lentils. In this article, we discuss two delectable recipes – Spicy Lentil Soup and Lentil and Vegetable Stir-Fry. Both are perfectly suited for a busy lifestyle without compromising on taste or health.

Ingredients:

• 200g green lentils (rinsed)
• 480ml water
• 1tsp salt
• 1/2 onion (finely chopped)
• 5g olive oil
• 1 clove garlic, minced
• 800ml vegetable broth
• 1tsp paprika
• 1 bay leaf

Spicy Lentil Soup Recipe:

Preparation Time: 10 minutes
Cooking Time: 25-30 minutes

1. Combine the lentils, water, and salt in a large microwave-safe bowl. Cover loosely with plastic wrap and cook on high for about 8 minutes.
2. Add onions, garlic, vegetable broth, paprika, bay leaf, and olive oil to the microwaved lentil mix. Stir well and cover the bowl again. Cook for another 17-20 minutes, stirring occasionally to ensure an even cook.
3. Once done, remove from microwave, let it rest covered for a couple of minutes, then stir in fresh cilantro or parsley if desired. Your Spicy Lentil Soup is ready!

Ingredients:

• 200g puy lentils (rinsed)
• 1 red bell pepper (diced)
• 80g broccoli florets
• 5g olive oil
• 1tsp dried mixed herbs
• 1 clove garlic (minced)
• salt and pepper to taste

Lentil and Vegetable Stir-Fry Recipe:

Preparation Time: 5 minutes
Cooking Time: 10-12 minutes

1. Combine the lentils and water in a microwave-safe pan. Cook for about 6-7 minutes until tender.
2. In another microwave-safe pan, mix together bell pepper, broccoli florets, olive oil, garlic, mixed herbs, salt, and pepper. Stir well and cook for about 3 minutes.
3. Add the cooked lentils to the vegetable mixture and stir thoroughly. Cook for an additional 2-3 minutes on high power until all vegetables are tender.

The Power of Lentils – Nutritional Value:

Lentils are one of the most nutrient-rich legumes available, providing a wide array of health benefits:

• High Protein Content: A quarter-cup serving delivers almost 13 grams of protein, making it an excellent choice for vegetarians and vegans.
• Fiber-Filled Meat Replacement: Lentils contain up to 7.8g per cup, which can aid digestion and support feeling full for longer periods.
• Loaded with Iron & Folate: Helps prevent anemia-related deficiencies by providing essential iron (over 6mg) and folate in high amounts (35% DV).
• Rich in Potassium, Magnesium and Zinc: These vitamins are crucial for bone health and overall well-being.
Incorporating lentils into your regular diet can have a profound impact on your health. Use the microwave magic to save time and enjoy these delicious dishes with friends and family!