Dried Beans & Lentils
They don’t sound too appetising right?
But with all the goodness in these little things, we should really try and include them in our pregnancy diet. There are so many ways to incorporate them so hopefully 1 will tickle your fancy.
All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They’re also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. “Add them to rice dishes and salads,” suggests Lola O’Rourke, RD, spokesperson for the American Dietetic Association
Tomato & Lentil soup – for those days where you need that “hug in a mug”
Cook Time: 25 min
Total Time: 35 min
2 tablespoons olive oil
1 onion, chopped
2 carrots, chopped
3 cups water
3/4 cup lentils (I used brown lentils, but I imagine any type would work)
1 large or 2 small chicken or vegetable boullion cubes
14 oz canned chopped tomatoes
2 tablespoons tomato paste, tomato sauce, or ketchup, in a pinch
Paprika and garlic powder, to taste
Salt and pepper, to taste
In a large saucepan, saute onions and carrots in olive oil until they begin to soften. Add water and lentils. Simmer over medium heat for about 15 minutes, or until lentils begin to soften. Add boullion cube and stir to dissolve. Add canned tomatoes, tomato paste, and desired seasonings. Simmer for an additional 10 minutes or so, until lentils are completely soft and flavors are blended together.
Use an immersion blender to puree the soup. If you don’t have an immersion blender, let the soup cool and transfer to a blender to puree. Reheat soup before serving.
Red Lentil Curry – for those days that need spicing up 😉
PREP: 10 mins
COOK: 30 mins
2 cups red lentils
1 large onion, diced
1 tablespoon vegetable oil
2 tablespoons curry paste
1 tablespoon curry powder
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon salt
1 teaspoon white sugar
1 teaspoon minced garlic
1 teaspoon minced fresh ginger
1 (14.25 ounce) can tomato puree
Wash the lentils in cold water until the water runs clear. Put lentils in a pot with enough water to cover; bring to a boil, place a cover on the pot, reduce heat to medium-low, and simmer, adding water during cooking as needed to keep covered, until tender, 15 to 20 minutes. Drain.
Heat vegetable oil in a large skillet over medium heat; cook and stir onions in hot oil until caramelized, about 20 minutes.
Mix curry paste, curry powder, turmeric, cumin, chili powder, salt, sugar, garlic, and ginger together in a large bowl; stir into the onions. Increase heat to high and cook, stirring constantly, until fragrant, 1 to 2 minutes.
Stir in the tomato puree, remove from heat and stir into the lentils.