Sri Lankan Spiced Lentil and Vegetable Stew

This Sri Lankan-inspired lentil and vegetable stew is a hearty, low-calorie dish packed with fiber and protein. It’s perfect for weight loss, offering a flavorful yet healthy option that aligns with Sri Lankan dietary preferences. Made with locally available ingredients, this stew is easy to prepare and keeps you full for hours.

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Weight loss based ingredients

  • 1 cup red lentils (high in protein and fiber)
  • 1 cup chopped carrots (low-calorie, high in vitamins)
  • 1 cup chopped green beans (low-calorie, high in fiber)
  • 1 cup diced pumpkin (low-calorie, rich in antioxidants)
  • 1 medium onion, finely chopped (boosts metabolism)
  • 2 garlic cloves, minced (supports immune health)
  • 1 teaspoon turmeric (anti-inflammatory)
  • 1 teaspoon cumin seeds (aids digestion)
  • 1 teaspoon mustard seeds (boosts metabolism)
  • 2 cups coconut water (hydrating and low-calorie)
  • 1 cup chopped spinach (rich in iron and fiber)
  • 1 teaspoon chili flakes (optional, for metabolism-boosting heat)
  • Salt to taste

Cooking Methods (Instructions) Focused for Weight Loss

1. Rinse the red lentils thoroughly and set aside. In a large pot, dry roast the cumin and mustard seeds until they pop.

2. Add the chopped onions and garlic, sautéing until golden brown. Stir in the turmeric and chili flakes for added flavor and health benefits.

3. Add the lentils, carrots, green beans, and pumpkin to the pot. Pour in the coconut water and bring to a gentle boil.

4. Reduce the heat, cover, and simmer for 20-25 minutes, or until the lentils and vegetables are tender. Stir occasionally to prevent sticking.

5. Add the chopped spinach in the last 5 minutes of cooking to retain its nutrients. Adjust salt to taste and serve warm.

Weight Loss Tips & Advice

1. Use coconut water instead of coconut milk to reduce calories while maintaining flavor.

2. Include a variety of vegetables to increase fiber intake, which promotes satiety and aids digestion.

3. Avoid adding sugar or high-calorie thickeners. The natural sweetness of vegetables and spices is sufficient.

4. Pair this stew with a small portion of brown rice or whole-grain roti for a balanced meal.

Conclusion

This Sri Lankan Spiced Lentil and Vegetable Stew is an excellent choice for weight loss, especially for Sri Lankans who enjoy flavorful and hearty meals. It’s rich in fiber, protein, and essential nutrients, helping you feel full while consuming fewer calories. The use of locally available ingredients makes it accessible and budget-friendly. Enjoy this dish as part of a balanced diet to support your weight loss journey.