This dish is delicious and healthy because each lentil is a healthy disk that provides energy and strengthens the body thanks to its wealth of vitamins such as B-complex vitamins and vitamin K, in addition to essential minerals like iron, which helps combat anemia, potassium, which supports heart and vascular health. Lentils also contain an abundant amount of dietary fiber that helps you feel full, improves digestion, and helps regulate blood sugar levels. Not to mention the powerful antioxidants that protect cells from damage, support overall body health, fight free radicals, and reduce inflammation. Here are simple steps to prepare it.

Ingredients:

• 2 cups chopped lettuce
• 1 cup arugula
• 2 cups black lentils
• 1 large onion, chopped
• 1 clove garlic, minced
• 1 grated carrot
• 1 chopped tomato
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• Lemon juice to taste

Preparation Method:

1. Before starting to cook, wash the lentils well and drain them.
2. In a pot over medium heat, heat the olive oil and sauté the onion and garlic until they turn yellow.
3. Add the carrot and tomato, and stir them together for one minute.
4. Add the drained lentils and cumin, and stir the mixture well to ensure the flavors are well distributed.
5. Add water until it covers the lentils by about 2 cm, and bring it to a boil.
6. Reduce the heat and let it cook for 30 minutes until the lentils are tender.
7. Add salt, pepper, and lemon juice to taste, and serve the lentils hot.

This dish is excellent as a meal rich in proteins and fibers, and can be enjoyed as a nutritious snack or as part of a complete main meal.

Note: This recipe is suitable for those looking for a meal rich in proteins and fibers and is compatible with a vegetarian diet or a general diet. It is not suitable for individuals with lentil allergies or those who require a low-carb diet.

Calories and Nutritional Values:

1. Black Lentils (2 cups):
   • Calories: About 350 kcal
   • Protein: About 24 grams
   • Carbohydrates: About 60 grams
   • Fiber: About 15 grams

Benefits:

• Contains a high amount of protein, which helps in muscle building and maintaining tissue health.
• Rich in dietary fiber, which promotes digestion and helps regulate blood sugar levels.
• Contains various vitamins and minerals, including iron, folate, and magnesium.
• High in potassium, an essential mineral for regulating blood pressure. It is also rich in fiber that helps lower LDL cholesterol, reducing the risk of heart disease.
• A good source of calcium and phosphorus, which are essential for bone and dental health.
• The fiber in lentils helps improve the health of beneficial bacteria in the intestines, boosting the immune system and protecting against inflammation.
• Lentils are easier to digest compared to other legumes, making them suitable for people with digestive issues.

2. Vegetables (Lettuce, Arugula, Onion, Garlic, Carrot, Tomato):
   • Calories: Depends on the amounts used, but generally low.
   • Contains various vitamins and minerals such as Vitamins A and C, potassium, and folate.

Benefits:

• Provide essential vitamins such as Vitamin C, A, and K, which enhance skin health, immune function, and maintain eye health.
• Contain antioxidants that help combat harmful oxidation in the body and protect against heart disease and cancer.
• Promote digestion, improve heart health, and reduce the risk of chronic diseases.

3. Olive Oil (1 tablespoon):
   • Calories: About 120 kcal
   • Fat: About 14 grams, including both saturated and monounsaturated fats.

Benefits:

• A good source of healthy fats, particularly monounsaturated fats, which promote heart health.
• Contains antioxidants that help protect against harmful oxidation and inflammation and protect cells from damage caused by free radicals.
• Aids in the absorption of fat-soluble vitamins such as Vitamin E.
• Helps improve digestion and aids in treating issues like constipation.
• Contains compounds that fight some types of viruses and bacteria.
• Helps protect the liver from damage caused by toxins.
• Some studies suggest that olive oil may help prevent certain types of cancer, such as breast and colon cancer.

Remember that using these ingredients in the lentil stew recipe enhances your intake of various beneficial nutrients for overall health.