A healthy diet is fundamental for weight loss and overall wellness. The impact of diet on energy levels, muscle development, and fat loss cannot be overstated. A balanced diet rich in essential nutrients supports bodily functions and helps achieve fitness goals more efficiently.
One key component of a healthy diet, especially for those looking to lose weight or build muscle, is protein. Protein plays a critical role in muscle repair and growth, which is particularly important for those engaging in strength training or any form of resistance exercise. Additionally, protein can help maintain satiety, reducing the likelihood of overeating and aiding in weight management.
Incorporating high-protein, high-fiber meals can be particularly beneficial. Fiber aids digestion, promotes gut health, and also contributes to a feeling of fullness. Together, protein and fiber make for a powerful combination that supports both muscle development and weight loss. One of the best ways to get a healthy dose of both of these macronutrients is through delicious, plant-based meals—and luckily, healthy and food influencer @sophiasplantkitchen has shared one on her Instagram that you’ll want to return to again and again: a Red Lentil & Chickpea Bowl.
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Simple Red Lentil & Chickpea Bowl Recipe
Sophia from Sophia’s Plant Kitchen has shared one of her go-to high-protein, high-fiber meal: a simple red lentil and chickpea bowl. This Indian-inspired dish is not only delicious but also packed with over 40 grams of plant protein per serving. It’s perfect for anyone looking to increase their protein intake while enjoying a flavorful and nutritious meal. Here’s how to make it:
Ingredients (Serves 2)
- 1 onion, diced
- 4-5 garlic cloves, minced
- 1 large finger-sized piece of fresh ginger, minced
- Spices: 2 tsp cumin, 2 tsp coriander, 1 tsp mild chili powder (optional), 1 tsp turmeric, 2 tsp curry powder, 2 bay leaves, 1/2 tsp salt
- 1 tbsp tomato paste
- 1 tin of plum tomatoes + water filled halfway up the empty tin and swilled around (5g protein)
- 250g red lentils (19.5g protein)
- 240g cooked chickpeas (16.2g protein)
- 650ml stock
- 50g nutritional yeast (23.3g protein)
- 1 tbsp tamari
- Juice of half a lemon
- 60g soaked cashews (12.3g protein)
- 3 tbsp nutritional yeast (7.05g protein)
- Juice of half a lemon
- 1/2 tsp salt
- 80ml water
- 1 clove garlic
- Method: Blend together in a high-speed blender
- 1 large slice of bread per person, or 80g cooked quinoa (4-8g plant protein)
- Fresh coriander
- Fresh chili
- Nigella seeds
Method:
- Prepare the Base:
- Fry the diced onion on medium heat with a pinch of salt until caramelized, about 8 minutes.
- Add the minced garlic and ginger, sauté for 2-4 more minutes until the raw aroma subsides.
- Add the Spices:
- Incorporate the cumin, coriander, chili powder (if using), turmeric, curry powder, and bay leaves. Cook until fragrant, possibly needing a bit more oil.
- Tomato Mixture:
- Add the tomato paste and plum tomatoes (crushed by hand or cut). Fill the can halfway with water, add to the pan.
- Incorporate the Lentils and Chickpeas:
- Add the rinsed red lentils and chickpeas, coating them well in the tomato mixture. Pour in the stock and nutritional yeast, bring to a boil, then cover and simmer for around 20 minutes, stirring occasionally.
- Final Touches:
- Check if the lentils are cooked, then add tamari and lemon juice. Adjust seasoning to taste.
- Serve:
- Drizzle with cashew cream, garnish with fresh coriander, fresh chili, and Nigella seeds. Serve with naan, sourdough, or quinoa.
Health Benefits
So, why is this meal so great for you? Let's dive into some of the benefits of the components below.
Red Lentils: Red lentils are a nutritional powerhouse, offering around 18 grams of protein per cup. Sophia points out that they are also high in fiber, iron, and folate. The fiber content aids digestion and promotes a healthy gut, while iron is essential for maintaining healthy blood cells and energy levels.
Chickpeas: Chickpeas are another excellent source of plant-based protein and fiber. They provide all nine essential amino acids when combined with other plant-based proteins like lentils. That makes this meal a complete protein source, crucial for muscle tissue growth and repair.
Nutritional Yeast: Nutritional yeast, or "nooch," adds a cheesy flavor while packing in protein, vitamins, and minerals. It’s particularly high in B-vitamins, which are vital for energy production and brain health.
Cashew Cream: The cashew cream not only enhances the dish’s texture but also adds healthy fats and protein. Cashews are rich in magnesium, which supports muscle and nerve function.
Sophia up many of the benefits in her TikTok video, "Lentils are an amazing nutritional powerhouse and they contain around 18g of plant protein per cup. Not only that but they’re also really high in fiber, iron, folate, and more. When paired with chickpeas, or served with bread or quinoa, you’re eating a meal containing all nine amino acids, which are essential for muscle tissue growth and repair if you’re strength training. Not only is it super good for you, but it’s also really tasty.”
This high-protein, high-fiber bowl is a testament to how delicious and nutritious plant-based eating can be. Whether you're looking to build muscle, lose weight, or simply eat healthier, this red lentil and chickpea bowl is a fantastic addition to your meal rotation.
READ MORE: This Delicious, High-Protein Dessert Is Only 96 Calories: Greek Yogurt Cheesecake
