Archive for the ‘Fiber’ Category
November 4th, 2010 | 
Author: Lentils are easy to prepare. No soaking is required and they cook faster than beans. Lentils are high in protein, low in fat, packed with fiber (9 grams per cup) and are a source of B vitamins, potassium and iron. They are a very good source of cholesterol-lowering fiber. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Portabello mushrooms have a distinct rich flavor that many people liken to grilled sirloin steak. But unlike steak these mushrooms are low in calories and contain no fat. There is only 42 calories per cup! So they are filling but not calorie dense. They also provide minerals, 5 grams of protein per cup and important B vitamins.
1 T olive oil
1/3 c diced onion
3 garlic cloves, minced
2 c diced Portobello mushrooms 1 x ¾ inch pieces
1 small red pepper, chopped
5-6 cups stock, depending on if you like a stew or soup consistency
6 oz can tomato paste or ½ c spaghetti sauce from a jar
1 ½ c lentils
½ tsp dried basil
Tabasco sauce, optional
Heat olive oil in a large soup pot and sauté onion, garlic, mushrooms and red pepper about 5 minutes until the mushrooms are soft. Add the broth, lentils and basil and heat to boiling. Cover, reduce heat and simmer 15 minutes. Add tomato paste, stir well and simmer, covered for 15 minutes longer or until lentils are tender. Add salt and pepper to taste. Add a few dashes of Tabasco if desired.
Serves 4-6 237 calories, 3 gm fat, 40% of daily value for fiber, 45% DV for vitamin C
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