Weight loss based ingredients
- 1 cup red lentils (high in protein and fiber)
- 1 cup light coconut milk (low-calorie alternative to regular coconut milk)
- 1 cup chopped spinach (rich in iron and low in calories)
- 1 medium carrot, diced (low-calorie and high in fiber)
- 1 small onion, finely chopped (low-calorie flavor booster)
- 2 cloves garlic, minced (metabolism-boosting)
- 1 teaspoon grated ginger (aids digestion)
- 1 teaspoon turmeric (anti-inflammatory)
- 1 teaspoon cumin seeds (boosts metabolism)
- 1 teaspoon mustard seeds (rich in antioxidants)
- 1 green chili, sliced (optional, for a spicy kick)
- 2 cups water (for cooking)
- Salt to taste (use sparingly)
- Fresh cilantro for garnish (low-calorie and adds freshness)
Cooking Methods (Instructions) Focused for Weight Loss
1. Rinse the red lentils thoroughly and set aside. This removes excess starch and aids digestion.
2. Heat a non-stick pan over medium heat. Add the cumin seeds and mustard seeds. Let them splutter for 30 seconds to release their aroma and flavor.
3. Add the chopped onion, garlic, and ginger. Sauté until the onions turn translucent, about 2-3 minutes. Avoid using oil to keep the dish low-calorie.
4. Stir in the turmeric, green chili (if using), and diced carrot. Cook for another 2 minutes to soften the carrots slightly.
5. Add the rinsed lentils, light coconut milk, and water to the pan. Stir well and bring to a gentle boil.
6. Reduce the heat to low and let the stew simmer for 20-25 minutes, or until the lentils are tender and the stew has thickened. Stir occasionally to prevent sticking.
7. Add the chopped spinach in the last 5 minutes of cooking. This preserves its nutrients and adds vibrant color.
8. Season with salt to taste and garnish with fresh cilantro before serving.
Weight Loss Tips & Advice
1. Use light coconut milk to reduce calories while still enjoying the creamy texture and flavor.
2. Lentils are a great source of plant-based protein and fiber, which help you feel full longer and prevent overeating.
3. Avoid frying the spices in oil; dry-roasting them enhances flavor without adding unnecessary calories.
4. Incorporate more vegetables like spinach and carrots to increase the dish’s nutrient density without adding many calories.
5. Serve this stew as a main meal with a small portion of brown rice or whole-grain roti for a balanced, weight-loss-friendly meal.
Conclusion
This Sri Lankan Coconut & Lentil Stew is an excellent choice for Sri Lankans looking to lose weight. It combines traditional flavors with low-calorie, nutrient-rich ingredients that support weight loss and overall health. The lentils and vegetables provide sustained energy, while the spices boost metabolism and aid digestion. Enjoy this stew as part of a balanced diet for a delicious and effective weight-loss journey!