1. • In a large Dutch oven, sauté onions and carrots in extra-virgin olive oil with a pinch of salt until softened and onions are translucent, about 7 minutes

   • Add ground turmeric, cumin and Persian lime powder (if using) and stir until fragrant, about 30 seconds

   • Add lentils and stir until well coated with the spices, about 1 minute

   • Add water, stir and bring to a boil over high heat

   • Once the water comes to a boil, reduce heat to med-low, cover and simmer for 1 hour, stirring occasionally

   • Uncover, add lime juice (if using in lieu of the Persian lime powder) and continue to cook until all liquid has been absorbed

     • Pro-tip: For a thicker consistency, mash some of the lentils against the side of the pot with a wooden spoon. For a thinner, soupier consistency add a touch more water.

   • Remove from heat, stir and add salt and pepper to taste 

Lentils are low fat, low sodium, low-glycemic carbohydrate legume packed with protein and fiber. Lentils are also a good source of potassium, folate and iron and contain calcium, magnesium, phosphorus, zinc, manganese and have antioxidant properties. Regular consumption of legumes, including lentils, as part of a healthy balanced diet, such as the Mediterranean diet, supports heart health, increases satiety, improves digestion, boosts the immune system and supports energy production.

• Lentils are a good source of protein, however, they are not considered a complete protein as they are missing one of the nine essential amino acids, methionine. This can be overcome by pairing lentils with foods that are high in methionine such as brown rice, eggs or nuts. 

• The fiber in lentils is both soluble (primarily pectin) and insoluble. The pectin in lentils delivers fermentable prebiotics for the gut microbiome which assists with normalizing blood sugar and cholesterol levels while also promoting the feeling of satiety. Insoluble fiber supports healthy digestion. 

• Potassium is involved in electrolyte balance and supports muscle contraction (including heart contractions), bone health and kidney function.

• Folate (Vitamin B9 or Folic Acid) plays an essential role in detoxification, gene expression, protein metabolism and is needed for healthy red blood cells and supports fetal development. 

• Iron is essential for energy by supporting oxygen circulation throughout the body (as part of hemoglobin) and brain (as part of myoglobin). 

• Manganese is a trace mineral that plays a role in multiple functions including metabolism and energy production, bone health and immune system support.