Sprouted Lentils Stir-Fried with Salt: A Nutritious Delight
Sprouted lentils, when stir-fried with a hint of salt, offer a wholesome and energy-packed meal or side dish. This simple yet flavorful dish combines the natural goodness of sprouted lentils with essential nutrients, making it a great choice for those seeking a healthy, protein-rich option. Whether served as a main or a complement to your favorite dishes, this stir-fry provides a satisfying combination of protein, fiber, and vitamins.
Ingredients Table:
| Ingredient | Amount |
|---|---|
| Sprouted Lentils | 1 cup (cooked) |
| Salt | To taste |
| Oil for Stir-Frying | Optional |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Energy | 101.0 kcal |
| Protein | 8.8 g |
| Total Fat | 0.45 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 21.25 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 14.0 mg |
| Iron | 3.1 mg |
| Magnesium | 35.0 mg |
| Phosphorus | 153.0 mg |
| Potassium | 284.0 mg |
| Sodium | 246.0 mg |
| Zinc | 1.6 mg |
| Copper | 0.337 mcg |
| Manganese | 0.502 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 12.6 mg |
| Thiamine (B1) | 0.22 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 1.2 mg |
| Vitamin B6 | 0.164 mg |
| Folate (B9) | 67.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This dish is free from common allergens like gluten, dairy, and nuts, making it suitable for various dietary preferences and restrictions. However, those sensitive to salt should adjust the amount to their liking. If using oil for stir-frying, opt for your preferred cooking oil, which may contain allergens such as soy or sesame.
Dietary Preferences:
- Vegan: Yes
- Gluten-Free: Yes
- Low-Fat: Yes
- High-Protein: Yes
- Low-Carb: Yes
- Kosher: Yes (when prepared with kosher salt)
This recipe fits well into various diets, including vegan, gluten-free, and low-carb diets. It’s also an excellent choice for those seeking to boost protein intake without relying on animal products.
Cooking Advice:
To make the most of this dish, opt for freshly sprouted lentils. Sprouting lentils enhances their nutrient content and makes them easier to digest. If you are new to sprouting, it’s simple—just soak lentils in water overnight, rinse them twice a day, and within 2-3 days, they’ll be ready for cooking.
Stir-fry the sprouted lentils in a small amount of oil or water, depending on your preference, and season lightly with salt. You can experiment by adding herbs and spices like garlic, cumin, or turmeric to elevate the flavor profile and make the dish even more aromatic.
Conclusion:
Sprouted lentils stir-fried with salt offer a nutritious and versatile addition to any meal. With a healthy dose of protein, essential minerals like iron and magnesium, and a dash of vitamin C, this dish supports overall well-being while being easy to prepare. Ideal for various dietary needs, it’s a wonderful way to incorporate plant-based nutrition into your diet.
