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View Full Version : Lentils: the best carbs for cutting



Beast
03-27-2006, 06:07 PM
I'm not sure why oats and brown rice are the staple sources of carbs out there for bodybuilders. Not only are lentils cheaper, but they also have more protein, zero fat, more fiber, and a lower GI than both brown rice and oats. The only downside is that they take ~30 minutes to boil properly.

1/4 cup = 70 calories = 8g protein, 0g fat, 19g carbs, 9g fiber

I usually boil 1/2 cup with a teaspoon of chicken base. Give them a try!

Built
03-27-2006, 06:08 PM
What a good idea!

<looks up lentil recipes in anticipation of next cut... >

Beast
03-27-2006, 06:09 PM
Seriously! I just discovered them a few weeks ago. The chicken base adds a gram of fat, but makes it taste really good.
Also, the longer you cook them, the softer they get, the less gas they give you if you're prone to that sort of thing. ;)

getfit
03-27-2006, 06:12 PM
i absolutely love lentils

Built
03-27-2006, 06:14 PM
I was just reading a recipe earlier for pur&#233;ed navy beans as a sub for mashed spuds, and that sounded really good too.

Mmmm... or refried beans and eggs...

Canadian Crippler
03-27-2006, 06:15 PM
My mom always makes lentil soup. It's so awesome. Beans are really great too.

PS: Brown Lentils > Red Lentils

Stumprrp
03-27-2006, 06:18 PM
i love lentil soup, my mom makes it with rice and its UBER delicious

getfit
03-27-2006, 06:18 PM
My mom always makes lentil soup. It's so awesome. Beans are really great too.

PS: Brown Lentils > Red Lentils
i always make lentil soup and tastes better the day after even cold

Stumprrp
03-27-2006, 06:19 PM
i always make lentil soup and tastes better the day after even cold

hell yeah if my mom makes it at say 12 ill eat it hot then, go back at 2 for more, and finish it off dead cold at 4 :D

getfit
03-27-2006, 06:22 PM
yep :)

greek lentil soup receipe

Ingredients

1 cup green or brown lentils (green lentils are softer in texture and flavour)
2.5 litres cold water
1 large celery stick + leaves, finely chopped
1 small carrot, finely chopped
1 small zucchini, finely chopped
1/2 red capsicum, finely chopped
1/2 cup shredded pumpkin or sweet potato (optional)
1 cup shredded cabbage (optional)
1 X 400g can chopped tomatoes (e.g. La Gina) (if soup is not 'tomatoey' enough add a heaped tablespoon of tomato paste)
1 large onion, finely chopped
4 cloves garlic, chopped
1/2 cup chopped parsley
3 bay leaves (remove at end of cooking)
black pepper
2 massel vegetable stock cubes
1 teaspoon dried oregano (at the end of cooking)
iodised salt (at the end of cooking according to taste)
1/3 cup extra virgin olive oil (added at the end of cooking)
2 tablespoons vinegar (e.g. balsamic) OR 1 teaspoon of cumin
Accompaniments: bread, olives, fetta, sardines, wine
Method

Put lentils in 2.5 litres of water and place on stove on low heat
(if you add lentils to boiling water it will make the lentils tough)
Chop all raw vegetables finely and add to simmering lentils in pot.
Simmer soup for 30 minutes then add tomato, parsley, garlic, pepper, stock cubes. (It's best to add tomato/stock cubes towards the end of cooking because these tend to 'toughen' the lentils)
Simmer for a further 1-2 hours or until lentils are tender.
Add olive oil and oregano at end of cooking to the pot
(this will retain antioxidants in the oil and oregano) OR drizzle olive oil on the surface of the soup once served in bowls (this is the traditional Greek way to serve the soup). You may wish to add some iodised salt at this point.
If soup is too chunky (e.g. for your kids) or too "watery" use a hand blender to blend the soup for a couple of seconds to thicken it.
Finally, add vinegar to soup in pot and stir through - this will give the soup its characteristic tang. If you prefer a spicy flavour, add some cumin to the soup instead of vinegar.

getfit
03-27-2006, 06:25 PM
this tastes awesome

Optimum08
03-27-2006, 06:42 PM
that does sound quite delish.

getfit
03-27-2006, 06:49 PM
lentil burgers with yogurt topping yummy!

Serves 5

Ingredients

1 cup red lentils
1 & 1/3 cups vegetable stock
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon Garam Marsala
medium onion, finely chopped
2 slices bread, crumbled
2 teaspoons chopped almonds
1 tablespoon chopped lemon rind
1 egg, beatenFor Cooking
1 tablespoon olive oil Zesty Yoghurt Topping
1 cup Greek Style Yoghurt
cup chopped mint
1 tablespoon lemon juice
2 teaspoons lemon rind
Serve with
Mixed Salad
Kebab Bread





Method

In a saucepan heat stock and add lentils. Cook for 20 minutes over medium, stir to prevent lentils from sticking.

Meanwhile, prepare remaining ingredients.

In a bowl combine burger ingredients. Mix well and refrigerate for 30 minutes.

Shape into burgers and pan fry for a few minutes on each side.

Prepare Zesty Yoghurt Topping
In a bowl combine ingredients and mix.

Serve Red Lentil burgers with a dollop of Zesty Yoghurt Topping and a mixed salad of tomato, lettuce, cucumber, capsicum, mushrooms with kebab bread.

Built
03-27-2006, 06:55 PM
Oh! That sounds wonderful!

Make some and ship 'em to me, k? :D

betastas
03-27-2006, 07:06 PM
I just made two pounds of cooked lentils prior to seeing this thread. I was wondering the same thing as the creator of this thread as I cooked them.

Lentils for the win.

getfit
03-27-2006, 07:09 PM
lentils for teh win, shipping some over :D

JimR
03-27-2006, 07:13 PM
I dont mean to piss on your little lentil parade here,my grandmother actually makes a wicked good lentil soup, but black beans are the most nutritious bean.
I make a big pot of beef and black bean soup all the time with lots of garlic.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2

getfit
03-27-2006, 07:16 PM
black beans are awesome as well

betastas
03-27-2006, 07:24 PM
Awesome - Any way you could get that recipe? ;)

Beast
03-27-2006, 07:54 PM
Black beans look nice, but I'll stick to the lentils.

Boiled lentils
Amount Per 1 cup
Calories 229.68
Calories from Fat 6.77
% Daily Value *
Total Fat 0.752g 1%
Saturated Fat 0.105g 1%
Polyunsaturated Fat 0.347g
Monounsaturated Fat 0.127g
Cholesterol 0mg 0%
Sodium 3.96mg 0%
Potassium 730.62mg 21%
Total Carbohydrate 39.88g 13%
Dietary Fiber 15.64g 63%
Protein 17.86g 36%
Vitamin A 0 % Vitamin C 5 %
Calcium 4 % Iron 37 %
Vitamin D 0 % Vitamin E 0 %
Thiamin 17 % Riboflavin 7 %
Niacin 10 % Folate 89 %
Vitamin B-6 18 % Vitamin B-12 0 %
Phosphorus 36 % Magnesium 18 %
Zinc 17 % Copper 25 %

Boiled black beans
Amount Per 1 cup
Calories 227.04
Calories from Fat 8.36
% Daily Value *
Total Fat 0.929g 1%
Saturated Fat 0.239g 1%
Polyunsaturated Fat 0.397g
Monounsaturated Fat 0.0808g
Cholesterol 0mg 0%
Sodium 1.72mg 0%
Potassium 610.6mg 17%
Total Carbohydrate 40.78g 14%
Dietary Fiber 14.96g 60%
Protein 15.24g 30%
Vitamin A 0 % Vitamin C 0 %
Calcium 5 % Iron 20 %
Vitamin D 0 % Vitamin E 0 %
Thiamin 21 % Riboflavin 5 %
Niacin 4 % Folate 64 %
Vitamin B-6 6 % Vitamin B-12 0 %
Phosphorus 24 % Magnesium 30 %
Zinc 13 % Copper 18 %

Mr. D
03-27-2006, 08:58 PM
i alternate between these 4 legumes: black beans, mung beans, lentils and black eyed peas. 1/2 cup boiled of these range from 98 cal to 115 cal and are very tasty and filling. Garbanzo beans are also very good.