2 lentil-based recipes to lower cholesterol

Lentils go well in soups and stews and as companions to other vegetables. These 2 recipes feature nutritious lentils taking center stage in these dishes.

This hearty vegetarian main course features lentils, rich in dietary fibre (which helps to lower cholesterol and stabilize blood sugar) and iron (to prevent anemia).

• Shiitake mushrooms contain eritadenine, a compound that lowers cholesterol by promoting cholesterol excretion.

Preparation time: 25 minutes
Cooking time: 50 minutes
Serves: 4

• 250 g (1 c) dried shiitake mushrooms
• 250 ml (1 c) boiling water
• 20 ml (4 tsp) olive oil, divided
• 3 carrots, quartered lengthwise and thinly sliced crosswise
• 8 cloves garlic, thinly sliced
• 175 g (3/4 c) lentils, rinsed and picked over
• 250 g (1 c) canned crushed tomatoes
• 3 ml (3/4 tsp) salt
• 3 ml (3/4 tsp) ground cumin
• 3 ml (3/4 tsp) ground ginger
• 2 ml (1/2 tsp) sage
• 1 large onion, halved and thinly sliced
• 10 ml (2 tsp) sugar
• 250 g (1 c) frozen peas

1. In a small bowl, combine shiitake mushrooms and boiling water. Let stand for 20 minutes, or until softened.
2. With your fingers, remove mushrooms from the soaking liquid, reserving liquid. Trim stems and thinly slice the caps. Strain reserved liquid through a fine-meshed sieve or coffee filter; set aside.
3. In a pot, heat 15 millilitres (three teaspoons) oil over medium heat. Add carrots and garlic; cook for five minutes, or until softened.
4. Stir in the lentils, tomatoes, salt, cumin, ginger, sage, mushrooms and reserved liquid. Add 750 milligrams (three cups) of water, and bring to a boil. Reduce to a simmer; cover and cook for 35 minutes, or until the lentils are tender.
5. Meanwhile, in a large skillet, heat the remaining five millilitres (one teaspoon) oil over medium heat. Add the onion and sugar; cook, stirring frequently for five minutes, or until onion is lightly browned.
6. Add the peas to the stew and cook for two minutes to heat through. Serve stew topped with browned onions.

290 Calories / 5.5 g Fat / 0.7 Saturated Fat / 15 g Protein / 49 g Carbohydrate / 10 g Fibre / 0 mg Cholesterol / 601 mg Sodium

A wonderful combination of textures and flavours, this dish is also a nutritional powerhouse. Each serving delivers fibre (lowers cholesterol) and potassium (regulates blood pressure).

• Luteolin in artichokes has the potential to prevent the oxidation of LDL (bad) cholesterol, reducing heart disease risk.

Preparation time: 20 minutes
Cooking time: 50 minutes
Serves: 4

• 4 large artichokes
• 45 ml (3 tbsp) fresh lemon juice, divided
• 15 ml (1 tbsp) olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 large carrot, diced
• 175 g (3/4 c) lentils, picked over and rinsed
• 350 ml (1 1/2 c) carrot juice
• 3 ml (3/4 tsp) salt
• 2 ml (1/2 tsp) dried thyme
• 275 g (10 oz) lima beans
• 75 g (3 oz) feta cheese

1. Prepare artichokes: Remove the tough outer leaves, trim the tough end of the stem then use a paring knife to peel the tough skin off the remaining stem. Cut off the top of the artichoke to about 2.5 centimetres (one inch) above the base. Halve the artichokes lengthwise; scoop out and discard the chokes. Halve the artichokes again. Place the cleaned artichokes in a bowl with cold water to cover. Add 15 millilitres (one tablespoon) of lemon juice; set aside.
2. In a Dutch oven, heat oil over medium heat. Add onion and garlic; cook, stirring frequently for five minutes, or until onion is golden brown. Stir in carrot, and cook for four minutes.
3. Remove artichokes from water and place them in the Dutch oven. Stir in the lentils, the remaining 30 millilitres (two tablespoons) lemon juice, carrot juice, salt, thyme and 250 millilitres (one cup) of water; bring to a boil. Reduce to a simmer; cover and cook for 25 minutes.
4. Stir in the lima beans; cook for 10 minutes, or until artichokes, lima beans and lentils are tender. Serve topped with crumbled feta cheese.

423 Calories / 8.9 g Fat / 3.8 g Saturated Fat / 25 g Protein / 68 g Carbohydrate / 18 g Fibre / 19 mg Cholesterol / 907 mg Sodium

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