Posted in Cheap Super Foods, Instant Pot Recipes, Uncategorized

Cheap Super Foods: Lentils

Cost per serving: 18 cents!

Lentils cost anywhere from $1.25 to $1.50 per pound and provide aproximately 7 servings loaded with incredible nutrients.

1 cup of lentils includes:

  • 18 grams protein
  • 15 grams of fiber
  • 3.5 grams sugar
  • less than 1 gram fat
  • 358 milligrams folate (90 percent DV)
  • 1 milligram manganese (49 percent DV)
  • 6.6 milligrams iron (37 percent DV)
  • 356 milligrams phosphorus (36 percent DV)
  • 0.5 milligrams copper (25 percent DV)
  • 0.5 milligrams thiamine (22 percent DV)
  • 731 milligrams potassium (21 percent DV)
  • 71 milligrams magnesium (18 percent DV)
  • 0.4 milligrams vitamin B6 (18 percent DV)
  • 2.5 milligrams zinc (17 percent DV)
  • 1.3 milligrams vitamin B5/ pantothenic acid (13 percent DV)

Nutritional Information taken from https://draxe.com/lentils-nutrition/.com

Cookin lentils with and Instant Pot they become surprisingly easy to cook as well. I like to saute some onion and garlic in my instant pot, put lentils in the pot, cover them with water and 2 teaspoons of bouillon and then cook for 15 minutes on manual mode with a natural pressure release for 10 more minutes. Now you have lentils ready for nearly any recipe you’d like to make.

My Top 3 Tried and True Lentil Recipes:

    1. Lentil Shepherds Pie ( I like to add Worcestershire sauce to this recipe for flavor in place of soy sauce and put french sliced green beans on top)

    2. Lentil-Stuffed Zucchini Boats (Make sure you use a flavorful pasta sauce!

If you’re low on zuchinni make my Wrecked Zucchini Boats with some tips from the slideshow below:

This slideshow requires JavaScript.

3. 5 minute Red Lentil Curry ( I use brown lentils, beef or chicken bouillon, red curry paste and add pineapple and add other veggies like carrots and broccoli for extra flavor)

All three of the recipes above have been put into my cooking rotation as Matt and I have continued to work towards eating more plant based proteins. Meatless or low meat meals can be delicious. I hope you enjoy trying these out!

Author:

I am a former teacher turned housewife moving around the country and working on mastering the art of being frugal through cooking, enterprise, and creativity. I love making and eating food, DIY projects, and finding a great deal.

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