Vegetarian Lentils with Jubbah is a delicious and nutritious dish that is very popular among plant-based food enthusiasts. It is an ideal choice for those following a vegan diet, as it contains no animal products. This dish stands out for its natural ingredients that enhance overall health, such as brown lentils rich in proteins and fibers, which help improve digestion and strengthen the immune system. It also contains tomatoes, which provide vitamin C, essential for skin health and fighting free radicals, and carrots, which supply the body with vitamin A beneficial for eye health. Additionally, garlic, known for its antibacterial and antiviral properties, is included. This dish is easily prepared using simple ingredients like onions, oregano, and black pepper, adding a unique and rich flavor. Whether you’re looking for a comforting vegan meal or want a dish full of nutrients and flavors, vegetarian lentils will be an ideal and nourishing choice.

Ingredients:

1. 1 large onion
2. 1 carrot
3. 4-5 cloves of garlic
4. 3 tomatoes
5. 1 cup of raw brown lentils
6. 1 teaspoon oregano
7. 1 teaspoon salt
8. ½ teaspoon black pepper
9. 2 cups of tomato juice + 2 cups of water

Preparation Method:

1. In a pan over medium heat, add a drizzle of olive oil, then add the onion and carrot and cook until they soften.
2. Add the garlic, tomatoes, and lentils (make sure the lentils are well rinsed).
3. Add the oregano, salt, and black pepper.
4. Stir well over the heat until you smell the aroma.
5. Add the tomato juice and water.
6. Let it boil for 5 minutes, then cover it and let the lentils cook.
7. It can be served with pasta, bread, or rice.

Cooking Tips:

It is recommended to soak lentils for an hour before cooking to reduce boiling time.

Using fresh or organic tomatoes adds a better flavor.

A vegetable broth cube can be added to enhance the taste, especially for those who don't like tomatoes.

Additional spices such as cumin, turmeric, or a pinch of chili can be added according to preference.

Note: This recipe is suitable for those following a plant-based diet or looking for plant-based recipes rich in protein and fiber. It is not suitable for those who are allergic or sensitive to any of the ingredients in the recipe. Always check the list of ingredients and ensure they are safe for consumption before eating.

Health Benefits:

• Brown Lentils: Brown lentils are an excellent source of plant-based proteins and fiber, helping improve digestion and regulate blood sugar levels. They are also rich in iron and magnesium, which support cardiovascular health.
• Onion: Onions contain sulfur compounds that help strengthen the immune system and improve heart health. They are also a good source of vitamin C and fiber, promoting digestion and fighting inflammation.
• Carrot: Carrots are rich in vitamin A, which supports eye health and reduces the risk of age-related eye diseases. They also contain antioxidants that improve skin health and support the immune system.
• Garlic: Garlic contains allicin, a compound with antibacterial and antiviral properties. It also helps improve heart health, lower cholesterol levels, and enhance overall immune function.
• Tomatoes: Tomatoes are high in vitamin C, which boosts the immune system and combats signs of aging. They also contain lycopene, a powerful antioxidant that helps prevent cancer and heart disease.
• Oregano: Oregano contains strong antioxidants that fight inflammation and strengthen the immune system. It also aids in digestion and alleviates stomach-related symptoms.
• Black Pepper: Black pepper helps improve digestion and acts as a natural antibiotic. It contains piperine, which enhances the absorption of nutrients in the body.

All these ingredients work together to improve overall health, boosting immunity and the body’s ability to fight diseases.

Who is this dish suitable for:

• Vegetarians or those following a strict vegan diet.
• Those aiming to reduce fat in their diet, as this dish is low in fat.
• People with anemia, due to its iron content and the lentils, which are rich in protein.
• Those with digestive issues, as it is rich in fiber that supports digestive health.
• Athletes or those on a high plant-protein diet.

Frequently Asked Questions:

Can the vegan lentil dish be stored? Yes, it can be stored in the fridge for 3 to 4 days in an airtight container, and it can also be frozen and consumed later.

Is the recipe suitable for children? Yes, it is nutritious and gentle on the stomach. It is recommended to reduce the amount of spices to suit children's taste, and the ingredients can be finely chopped to make it easier for them to eat.

Can this dish be served as a main course or side dish? It can be served as a main course for vegetarians or as a side dish with other dishes like rice or salads.

Can another type of lentil be used? Yes, brown lentils can be replaced with red or green lentils, depending on availability. Note that red lentils cook faster and give a softer texture, while green lentils retain their texture more. However, brown lentils are preferred in this recipe for their deep flavor and balanced texture.

The recipe also contains tomatoes, which are rich in vitamin C and add a distinctive tangy flavor.

Can the recipe be made without tomatoes? Certainly, tomatoes can be replaced with tomato paste or even omitted entirely, depending on taste. However, it is recommended to use them for a more balanced and rich flavor.

Nutritional Value and Calories:

• 1 Cup of Brown Lentils:
  • Calories: Approximately 230 kcal
  • Protein: 18 g
  • Carbohydrates: 40 g
  • Fat: 1 g
  • Fiber: 16 g
• 1 Onion:
  • Calories: Approximately 45 kcal
  • Protein: 1 g
  • Carbohydrates: 11 g
  • Fat: 0 g
  • Fiber: 2 g
• 3 Tomatoes:
  • Calories: Approximately 45 kcal
  • Protein: 2 g
  • Carbohydrates: 9 g
  • Fat: 0 g
  • Fiber: 3 g
• 2 Cups of Tomato Juice:
  • Calories: Approximately 80 kcal
  • Protein: 2 g
  • Carbohydrates: 18 g
  • Fat: 0 g
  • Fiber: 2 g
• 4-5 Garlic Cloves:
  • Calories: Approximately 20-25 kcal
  • Protein: 1 g
  • Carbohydrates: 5 g
  • Fat: 0 g
  • Fiber: 1 g
• 1 tsp Salt and Oregano:
  • Calories: Approximately 0 kcal

Please note that the nutritional values may vary slightly depending on the quality and quantity of the ingredients used.