LENTIL MISO BOWL {vegan}

October 22, 2015

 

Its a rainy day today here and I am in need of some sunshine and some heart warming soup. I used miso the other day to make a ramen noodle soup bowl and decided I should put it to use again and came up with this gem. I've also been using red lentils a lot in my salads, sides and soups lately. It adds so much texture and also keeps me full!!

What are lentils good for?

Whfoods.com calls them "the tiniest nutritional giant" because for 1 cup of these babies, it costs you only 230 calories and packs a lot of b-vitamins and protein with virtually no fat. Sign me up for lentils please! 

Lentils are also known for their fibre content as well as their significant amount of magnesium. Are you new to magnesium? Maybe you take them as a supplement...and maybe you don't really know why? Well i am here to tell you. Magnesium acts as a natural calcium channel blocker. When enough magnesium is around, veins and arteries begin to relax, which improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Coronary heart disease is the leading cause of death in North America, so do your heart a favour and add some lentils into your diet. 

INGREDIENTS

  • 1 Tbsp olive oil

  •  1 Clove Garlic

  • 1/2 Onion

  • 1/2 cup dry red lentils

  • 1/2 C uncooked quinoa

  • 1/4 cup Sun-dried tomatoes, chopped

  • 2 C vegetable broth

  • 1 C water

  • 2 tsp miso paste

  • 1 tsp smoked paprika

  • 1 tsp cumin

  • 1/4 tsp cayenne  

  • 1 large bunch of kale, washed and dried

  • *option to add a soft boiled egg


METHOD

1. Heat olive oil in a large stock pot over medium heat. Add onion and cook until soft approx 2 min.
2. Add remaining ingredients to the pot and stir to combine. Adjust flavour and cook until quinoa is soft. 
3. Option to serve with soft boiled egg

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Becky is studying Holistic Nutrition and is focusing her research on advancements in mental  health and sports. She lives in Canada with her husband and three children. Becky is the creator and owner of Fête Essential Oil Co as well as Muse Nutrition and is also a food & drink contributor to Khachilife, a fine lifestyles magazine.

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