Weight loss based ingredients
- Red lentils (high in fiber and plant-based protein)
- Carrots (low-calorie, rich in vitamins)
- Celery (low-calorie, hydration-boosting)
- Onion (antioxidant-rich, low-calorie)
- Garlic (metabolism-boosting, anti-inflammatory)
- Fresh turmeric (anti-inflammatory, metabolism-boosting)
- Fresh ginger (digestive health, metabolism-boosting)
- Tomato paste (low-calorie, rich in antioxidants)
- Dried apricots (natural sweetness, high in fiber)
- Lemon juice (vitamin C, aids digestion)
Cooking Methods (Instructions) Focused for Weight Loss
Heat 1 tablespoon of coconut oil (a healthier fat option) in a pot over medium heat. Add chopped carrots, celery, and onion, and sauté until softened. Stir in minced garlic, freshly grated turmeric, and ginger for added health benefits.
Add 1 cup of red lentils and stir to coat them with the spices. Pour in 4 cups of low-sodium vegetable broth (lower in calories than beef broth) and bring to a simmer. Add 2 tablespoons of tomato paste and a pinch of cinnamon, cumin, and coriander for a Sri Lankan spice blend.
Simmer the stew on low heat, covered, for about 30-40 minutes until the lentils are tender. Stir in chopped dried apricots for natural sweetness and a boost of fiber. Finish with a squeeze of fresh lemon juice to enhance flavor and aid digestion.
Weight Loss Tips & Advice
To make this stew even more weight-loss-friendly, serve it with a small portion of steamed red rice or moringa leaves instead of white rice. These options are lower in calories and higher in nutrients. Avoid adding extra salt; instead, rely on the natural flavors of spices and lemon juice.
Portion control is key for weight loss. Serve a single bowl of stew with a side of fresh green salad or cucumber slices to add volume without extra calories. Stay hydrated by drinking water or herbal teas like ginger or lemongrass tea alongside your meal.
Conclusion
This Sri Lankan Spiced Lentil and Vegetable Stew is an excellent choice for weight loss as it is low in fat, high in fiber, and packed with metabolism-boosting spices. The use of lentils and vegetables ensures you feel full and satisfied without consuming excess calories. For Sri Lankans, this recipe incorporates familiar flavors and locally available ingredients, making it both accessible and enjoyable.
For best results, pair this stew with regular physical activity and mindful eating habits. Remember, sustainable weight loss is about balance and consistency, not deprivation.