Weight loss based ingredients
- Green jackfruit (young, unripe) – Low in calories and high in fiber, helps with satiety.
- Red lentils – Rich in protein and fiber, aids in digestion and weight management.
- Turmeric – Anti-inflammatory and metabolism-boosting.
- Coconut milk (light) – Adds creaminess without excessive calories.
- Curry leaves – Enhances flavor without added fat or sugar.
- Garlic and ginger – Improves digestion and boosts metabolism.
- Green chilies – Adds a kick of flavor and boosts metabolism.
- Lemon juice – Low-calorie flavor enhancer rich in vitamin C.
- Fresh coriander – Adds freshness and aids digestion.
Cooking Methods (Instructions) Focused for Weight Loss
1. Start by sautéing finely chopped onions, garlic, ginger, and green chilies in a non-stick pan with a teaspoon of coconut oil (or water for oil-free cooking) until fragrant. Add curry leaves and a pinch of turmeric for flavor and health benefits.
2. Add diced young jackfruit and cook for 5-7 minutes until slightly tender. Jackfruit is low in calories and mimics the texture of meat, making it a great substitute.
3. Stir in rinsed red lentils and a cup of water. Simmer until the lentils are cooked and the mixture thickens. Lentils are high in protein and fiber, keeping you full longer.
4. Pour in a small amount of light coconut milk for creaminess without adding too many calories. Season with salt, pepper, and a squeeze of lemon juice for a tangy finish.
5. Garnish with fresh coriander and serve with a small portion of steamed brown rice or enjoy as a stand-alone dish.
Weight Loss Tips & Advice
1. Use jackfruit as a meat substitute to reduce calorie intake while still enjoying a hearty meal.
2. Lentils are a great source of plant-based protein and fiber, which help control hunger and stabilize blood sugar levels.
3. Avoid heavy creams and opt for light coconut milk to keep the dish lower in fat.
4. Add plenty of spices like turmeric and ginger, which boost metabolism and aid digestion.
5. Portion control is key—serve with a small portion of whole grains like brown rice for a balanced meal.
Conclusion
This Sri Lankan Spiced Jackfruit and Lentil Bowl is an excellent weight-loss-friendly recipe for Sri Lankans. It combines traditional flavors with nutrient-dense, low-calorie ingredients that promote satiety and support a healthy metabolism. By incorporating plant-based proteins and fiber-rich foods, this dish helps manage weight while keeping meals satisfying and delicious. Pair it with mindful eating habits and regular exercise for the best results.