Lentils are a light and delicious protein source and our Health-e-Recipe for Greek Lentil Stew makes them interesting.
Since it’s National Fresh Fruit and Vegetable Month, we’ve added yellow bell peppers, red onion, garlic and zucchini – all of which contain natural compounds that may reduce your cancer risk. A dash of tomato paste, cinnamon and unsweetened pomegranate juice adds dimension to the basic savory quality of the lentils. A sprinkle of zingy feta cheese tops it all off.
Per cup, cooked lentils provide about 18 grams of protein, a whopping 15 grams of cancer-preventive fiber per cup and no fat, making them a very healthy substitute for meat protein, which has no fiber but does contain unhealthy saturated fat (about 7 grams for 3.5 ounces of cooked beef chuck stew meat).
During swimsuit season, this lentil stew will satisfy your appetite while keeping calories and fat low enough so you can eat it with a 200-calorie half-cup serving of brown rice and a fresh green salad with oil and balsamic vinegar dressing.
Visit the AICR Test Kitchen for more cancer-preventive recipes. Subscribe to our weekly Health-e-Recipes.