Weight loss based ingredients
- 1 ½ cups red lentils (high in protein and fiber)
- 1 small onion, finely chopped (low-calorie flavor enhancer)
- 1 cup grated carrot (rich in vitamins and low in calories)
- 1 cup finely chopped spinach (nutrient-dense and low-calorie)
- 1 large egg (or flaxseed egg for a vegan option, for binding)
- 1 teaspoon cumin seeds (boosts metabolism)
- 1 teaspoon mustard seeds (aids digestion)
- 1 teaspoon turmeric powder (anti-inflammatory)
- 1 teaspoon chili powder (optional, for a spicy kick)
- 1 tablespoon coconut oil (healthy fat)
- ½ cup bread crumbs (use whole grain for extra fiber)
- Salt and pepper to taste
Cooking Methods (Instructions) Focused for Weight Loss
1. Preheat the oven to 375°F (190°C). Lightly grease a loaf pan with coconut oil.
2. Cook the red lentils in water until soft, then drain and mash them slightly.
3. In a pan, heat coconut oil and sauté cumin seeds, mustard seeds, and chopped onion until fragrant. Add turmeric, chili powder, grated carrot, and spinach. Cook until the vegetables are tender.
4. In a large mixing bowl, combine the mashed lentils, sautéed vegetables, beaten egg (or flaxseed egg), bread crumbs, salt, and pepper. Mix well until thoroughly combined.
5. Transfer the mixture to the prepared loaf pan and press it down evenly.
6. Bake in the preheated oven for 30-35 minutes or until the top is golden brown and the loaf is firm.
7. Let it cool for 5 minutes before slicing and serving.
Weight Loss Tips & Advice
1. Replace red meat with lentils for a plant-based, low-fat protein source.
2. Use coconut oil sparingly as it is calorie-dense but provides healthy fats.
3. Incorporate local spices like turmeric and cumin, which are known for their metabolism-boosting and anti-inflammatory properties.
4. Serve with a side of fresh salad or steamed vegetables to increase fiber intake and promote fullness.
Conclusion
This Sri Lankan Spiced Lentil Loaf is an excellent weight-loss-friendly recipe for Sri Lankans, as it incorporates locally available ingredients and traditional spices. It is high in protein and fiber, which help keep you full longer and support a healthy metabolism. By replacing high-fat meats with lentils and adding nutrient-rich vegetables, this dish is both satisfying and nutritious. Enjoy it as a main meal or a hearty side dish!