Sri Lankan Spiced Lentil and Vegetable Stew

This Sri Lankan-inspired lentil and vegetable stew is a healthy, low-calorie meal packed with protein and fiber. It uses locally available ingredients like lentils, coconut milk, and spices, making it perfect for weight loss while staying true to Sri Lankan flavors.

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Weight loss based ingredients

  • Red lentils (high in protein and fiber)
  • Low-fat coconut milk (healthy fats, low in calories)
  • Spinach (rich in iron and low in calories)
  • Carrots (high in fiber and vitamins)
  • Green beans (low-calorie, high in nutrients)
  • Garlic and ginger (metabolism-boosting properties)
  • Turmeric and cumin (anti-inflammatory and digestion-friendly)
  • Curry leaves (rich in antioxidants)

Cooking Methods (Instructions) Focused for Weight Loss

1. Rinse and soak red lentils for 30 minutes to reduce cooking time and improve digestibility.

2. In a large pot, sauté minced garlic, ginger, and curry leaves in a small amount of coconut oil until fragrant. This adds flavor without excess calories.

3. Add chopped carrots and green beans, stirring for 2-3 minutes to lightly cook them. This helps retain nutrients.

4. Drain the lentils and add them to the pot with turmeric, cumin, and a pinch of salt. Stir well to coat the lentils with spices.

5. Pour in low-fat coconut milk and water, then simmer on low heat for 20-25 minutes until the lentils are soft and the stew thickens.

6. Stir in fresh spinach during the last 5 minutes of cooking to preserve its nutrients.

Weight Loss Tips & Advice

1. Use low-fat coconut milk instead of full-fat to reduce calorie intake while maintaining flavor.

2. Load up on vegetables like spinach, carrots, and green beans to increase fiber and keep you full longer.

3. Avoid adding sugar or excessive salt. Let the natural flavors of the spices and vegetables shine.

4. Serve with a small portion of brown rice or enjoy as a standalone meal to keep calories in check.

Conclusion

This Sri Lankan Spiced Lentil and Vegetable Stew is an excellent weight-loss-friendly recipe for Sri Lankans. It combines locally available, nutrient-dense ingredients with traditional flavors, making it both satisfying and healthy. The high fiber and protein content help control hunger, while the spices boost metabolism and digestion. Enjoy this stew as a hearty, low-calorie meal that supports your weight loss journey without compromising on taste.