Come, I introduce you to the art of creating a nutritious, versatile lentil bhajia, to ensure your day starts or ends with a burst of flavour and nutrition.

To make lentil bhajia, a beloved snack or meal in Indian and East African cuisine, soak lentils, grind them into a paste, season them with herbs and spices, and then deep-fry them until they turn golden brown and crispy. You can serve them in many ways, including with chutneys or sauce, or tea, or soup. Below is my recipe to make lentil bhajia at home. Visit my YouTube channel, from Eileen’s Kitchen for video tutorials

Ingredients for a Lentil Bhajia Recipe:

1. 2 cups of lentils or lentil flour
2. 1/2 a teaspoon of salt to taste
3. A tablespoon of fresh grated or ground ginger
4. 2 cloves of finely chopped or grated garlic
5. 1/2 teaspoon of freshly ground turmeric or turmeric powder  
6. One medium finely chopped onion
7. One chopped chilly, or two to your taste
8. A cup of fresh coriander/cilantro leaves
9. A half teaspoon of cumin seeds
10. A half teaspoon of baking powder
11. Cooking oil for deep frying
12. Three cups of water (room temperature)

Cooking items

1. A mixing bowl
2. Ladle
3. Chopping board
4. Chopping knife
5. Frying pan
6. Heat source
7. Slotted/holed spoon

Steps to mix the ingredients

1. Soak two cups of lentils: Rinse the lentils thoroughly until the water runs clear. Soak them in two cups of water for at least 4-6 hours. This softens the lentils and makes them easier to grind or blend.
   1. Using lentil flour can simplify the process, as it eliminates the need to soak and grind lentils.
2. Prepare the paste by blending or blending the soaked lentils into a consistent paste.
   1. Season the paste by adding the chilies, ginger, garlic, turmeric and grind again into a smooth paste. Keep adding water as needed to achieve a thick paste, but not runny. Soft enough to ladle. Think of the consistency for a pancake mix paste.
3. Transfer the paste into a mixing bowl and add the chopped onion, coriander, cilantro leaves, cumin seeds, and salt. Mix thoroughly to combine.
4. Add half a teaspoon of baking powder and mix all the ingredients into a smooth paste.

Let’s Cook Our Smooth Paste

1. Add two to three cups of cooking oil into your frying pan (amounts vary with the dept of your cooking pan)
2. Turn on heat to medium to warm the oil (not hot)
3. Carefully ladle flat spoonful scoops of the paste into the warm oil
4. Add in as many ladles as the pan can hold
5. Let them cook for five minutes or until golden brown.
6. Turn them and let them cook on the other side.
7. Harvest the golden brown bhajia out of the oil using a slotted spoon. Place them onto paper towels inside a holding container to help drain off any extra oil.

Serving

Serve your crispy golden brown bhajia hot or warm with your choice of accompaniment. You can eat the lentil bhajia as a snack or meal. I serve mine for breakfast with tea or soup. For a snack, I serve them with a sauce, mostly Tamarind chutney.

This lentil bhajia recipe using lentil flour is not only simpler but also versatile, allowing for many flavour variations. Enjoy this delicious snack with friends and family.

What are the Health Benefits of Lentils for Women Over 40?

Now that you have savoured the lentil bhajia, let’s dig deeper into its health benefits, especially for women over the age of forty.

Lentils offer a host of health benefits that can be advantageous to women over the age of 40. As women enter their 40s and beyond, they face unique nutritional needs and health challenges, including the onset of perimenopause and an increased risk of diseases such as osteoporosis, heart disease, and type 2 diabetes. Incorporating lentils into the diet can help address some of these concerns due to their nutrient-rich profile.

Bone Health: Lentils are a useful source of magnesium and phosphorus—minerals that play essential roles in bone health. Although lentils don’t contain calcium, their magnesium content helps with the absorption and metabolism of calcium, which can benefit bone density and reduce the risk of osteoporosis, a concern for post-menopausal women.

1. Heart Health: The risk of heart disease increases with age, particularly after menopause. Lentils are rich in fiber, potassium, and folic acid, which support heart health. The fiber in lentils helps lower cholesterol levels, while potassium helps manage blood pressure. Folic acid has been shown to lower homocysteine levels, a risk factor for heart diseases.
2. Blood Sugar Control: Women over 40, especially those experiencing hormonal changes because of menopause, may be at a higher risk for developing type 2 diabetes. The complex carbohydrates and high fiber content in lentils can help in regulating blood sugar levels by slowing down the absorption of sugar into the bloodstream.
3. Digestive Health: The high fiber content in lentils also supports digestive health, which can prevent common issues such as constipation. A healthy digestive system is crucial for optimal absorption of nutrients and overall health.
4. Iron-Rich: Iron needs increase for women until menopause, and maintaining adequate iron levels is crucial to prevent anemia. Lentils are a reliable source of non-heme iron, especially important for those who might not get enough iron from animal sources.
5. Rich in Antioxidants: Lentils contain antioxidants such as polyphenols, which may protect against chronic diseases and have anti-aging properties. Antioxidants help neutralize harmful free radicals, reducing oxidative stress and inflammation in the body.
6. Mood and Energy Levels: The complex carbs in lentils provide a steady source of energy, while the iron content helps prevent fatigue. Lentils are a useful source of B vitamins, which are important for the nervous system and can help improve mood and reduce symptoms of depression and anxiety, which may be more prevalent during menopausal transitions.
7. Weight Management: Maintaining a healthy weight can become more challenging as women age due to a decrease in muscle mass and slowing metabolism. Lentils can be beneficial for weight management due to their high protein and fiber content, which contribute to feelings of fullness and can help reduce overall calorie intake.

Incorporating lentils into your diet is a simple, cost-effective way to boost nutrient intake and address specific health concerns of women over 40. Whether included in soups, salads, stews, prepared as bhajia, or as a meat substitute in various dishes, lentils offer versatility alongside their significant health benefits.

Benefits of Lentils to the rest of the population

Lentils are a powerhouse of nutrition, offering many health benefits that make them an excellent addition to any diet. They’re highly recommended for anyone looking to improve their overall health. Here are some of the key health benefits of lentils:

1. Rich in nutrients: Lentils are an excellent source of essential nutrients, including protein, fiber, vitamins, and minerals.
2. High in Protein: Lentils are a major source of plant-based protein, making them an ideal food choice. Protein is crucial for muscle repair, growth, and overall cell function.
3. Promotes Digestive Health: The high fiber content in lentils helps promote regular bowel movements and prevents constipation. Fiber aids in digestive health by feeding beneficial gut bacteria, which is important for overall gut health.
4. Heart Health: Lentils can contribute to heart health due to their content of fiber, folic acid, and potassium. Fiber helps lower cholesterol levels, while potassium can help lower high blood pressure. Folic acid helps to reduce homocysteine levels, which is a risk factor for heart diseases.
5. Blood Sugar Regulation: The combination of protein, fiber, and complex carbohydrates in lentils helps in slow digestion and more stable blood sugar levels, making them beneficial for people with diabetes or those trying to manage their blood sugar levels.
6. Weight Management: Lentils have a relatively low-calorie content but are high in fiber and protein, which can help you feel fuller for longer. This can reduce overall calorie intake and aid in weight management or weight loss.
7. Rich in Antioxidants: Lentils contain various phytochemicals and antioxidants, which can help protect the body against free radicals and reduce the risk of diseases like cancer and heart disease.
8. Energy Production: The iron content in lentils plays a crucial role in energy production. Iron is a key component of hemoglobin, which transports oxygen from the lungs to the body’s tissues.
9. Lentils are easily accessible and versatile, offering health benefits, affordability, and ease of storage. People can use lentils in a wide variety of dishes, making them an easy addition to a healthy diet.

Incorporating lentils into your diet can offer these health benefits and contribute to a balanced, nutrient-rich diet. However, as with any food, it’s important to consume them as part of a varied and balanced diet to ensure you’re getting a wide range of nutrients.

How do you eat your lentils? Share in the comments below if you use them differently from the ones discussed above.