By Dr Sirisha Potluri
Lentils and kale cooked in instant pot (oil free instant pot recipe)
ingredients;
kale(4-6 cups),lentils(2 cups dry),tomatoes(4-5 medium-sized),2cups thinly diced onions,lemon juice,Indian spices,(turmeric,red chilli powder,garlic,onion,cilantro,salt to taste,mustard seed powder.(whenever we are cooking broccoli, cauliflower, kale its a good idea to add freshly ground mustard seed powder to retain the sulforaphane content of kale.)
Procedure;
soak lentils for at least 4-5 hours or overnight if possible. Soaking will help neutralize the anti-nutrients in the lentils.
Kale and lentils cooked in the instant pot… simple oil-free recipe. Put Instant pot in Saute mode , let it get hot , then add onions, and garlic, add turmeric, red chili powder, salt to taste. Add finely chopped tomatoes and kale and lentils,5-6 thinly chopped garlic cloves,1 teaspoon of mustard seed powder , now put Instant pot in the multi-grain mode. Once the pressure is gone, open the instant pot and mix everything and add some lemon juice. Tastes delicious with brown rice , millets, whole grain tortillas or quinoa.
Lentils have the second-highest antioxidant content (behind black beans) among all tested legumes and offer significant levels of protein, iron, zinc, and folate. A diet rich in legumes may help reduce cholesterol, hypertension, and the risk of prediabetes, fibrocystic breast disease, and prostate cancer proliferation. They may offer significant anti-inflammatory effects, as well. They are high in phytates, which may reduce the risk of colon cancer and may have protective effects against osteoporosis. Sprouted lentils have twice the antioxidant content as unsprouted, and red lentils beat other types in overall nutritive benefits. lentils are high in fiber too, so they help in feeding a healthy gut microbiome.
