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Plant base polyphenol rich food

This is one of my favorite meal to eat almost every week. It is really very easy and quick to prepare when you have a busy schedule. I came to create this recipe to gain more plant base protein since I became a vegetarian. I wanted to add more protein in my diet and among many lentils out there, I find Mountain Lentils possess a unique taste and never bore me to eat over and over again.

The other good news are, mountain lentils can be cooked very quickly, around 10 to 15 minutes, unlike other legumes which will take a very long time to be cooked. Mountain lentils are also riches source of polyphenols, that act as antioxidant, antibacterial, anti-fungal, antiviral, cardioprotective, anti-inflammatory, nephroprotective, antidiabetic & anticancer.

Various studies have reported that lentil consumption reduces the risk of many chronic diseases and could be the cheapest alternative towards improving someone's health. Aren't this good news? Always remember, anytime when you cook grains like lentils and beans, you must always soak them overnight in order to release the phytic acid which can prevent the mineral absorption in the body.


Feel free to play around with the amount of ingredients especially those seasoning powders. You also can add other veggies like cucumber & salad leaves if you like.


  • 1 1/2 cup mountain lentils (you can use other lentils too)

  • 4-5 small sized tomatoes

  • 1 cup smoked tofu (cut into cubes)

  • 1 big red onions (chopped into cubes)

  • 4 tablespoon olive oil

  • 1 teaspoon black pepper powder

  • 2 teaspoon dried onion powder

  • 2 teaspoon dried garlic powder / 1 clove fresh garlic (chopped)

  • 2 teaspoon capers

  • 1 teaspoon chili flakes (optional)

  • 2 1/2 cup water (for cooking lentils)

  • Pink himalayan salt

Soak the lentils overnight for about 8 hours.

Cook the lentils for about 10-15 minutes until they have become soft.

Meanwhile toast the chopped tofu in a pan with 1 tablespoon oil.

Now place all ingredients in a large bowl and mix well. Its ready to be eaten. Enjoy your protein rich meal.


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