Weight loss based ingredients
- 1 cup quinoa (high-fiber, gluten-free grain)
- 1 cup red lentils (protein-rich, low-fat)
- 1 cup chopped spinach (low-calorie, nutrient-dense)
- 1 small onion, finely chopped (low-calorie, adds flavor)
- 2 cloves garlic, minced (metabolism-boosting)
- 1 teaspoon grated ginger (digestive health)
- 1 green chili, finely chopped (metabolism-boosting)
- 1 teaspoon turmeric (anti-inflammatory)
- 1 teaspoon cumin seeds (digestive health)
- 1 teaspoon mustard seeds (antioxidant-rich)
- 1 tablespoon coconut oil (healthy fats)
- 1 cup coconut milk (light, for creaminess)
- 1 cup water (hydration-boosting)
- Salt to taste
- Fresh coriander leaves for garnish (antioxidant-rich)
Cooking Methods (Instructions) Focused for Weight Loss
1. Rinse quinoa and lentils thoroughly under cold water to remove any impurities. Set aside.
2. Heat coconut oil in a pan over medium heat. Add cumin seeds, mustard seeds, and let them splutter.
3. Add chopped onions, garlic, ginger, and green chili. Sauté until onions turn translucent.
4. Stir in turmeric and sauté for another minute to release its flavor.
5. Add quinoa and lentils to the pan, mixing well to coat them with the spices.
6. Pour in coconut milk and water. Bring to a gentle boil, then reduce heat to low, cover, and simmer for 15-20 minutes until quinoa and lentils are cooked and liquid is absorbed.
7. Stir in chopped spinach and cook for 2-3 minutes until wilted.
8. Garnish with fresh coriander leaves and serve warm.
Weight Loss Tips & Advice
1. Use light coconut milk to reduce calorie intake while maintaining creaminess.
2. Replace white rice with quinoa for a higher protein and fiber content, which keeps you fuller for longer.
3. Incorporate more leafy greens like spinach to add volume without adding many calories.
4. Avoid excessive oil or butter; use minimal healthy fats like coconut oil.
5. Portion control is key—serve moderate portions to avoid overeating.
Conclusion
This Sri Lankan-inspired quinoa and lentil bowl is an excellent choice for weight loss, especially for Sri Lankans who enjoy flavorful yet healthy meals. It is rich in protein, fiber, and essential nutrients, making it a filling and balanced option. By using traditional spices and local ingredients, this recipe supports weight loss while keeping the flavors familiar and satisfying. Pair this dish with regular exercise and mindful eating for optimal results.