Vegetable dishes cooked with rice in Turkish cuisine are often known as Borani. In this recipe, green lentils with low glycemic index are used instead of rice. Lentil protein and fiber ratio, which is a cold food, can be preferred as a tough holder, delicious and light main course. With the addition of yogurt and dill or fresh mint, it is a fresh summer dinner alternative. Enjoy your meal!
Pass the green lentils through the water and soak. Clean the outer shells of the pumpkins while the lentils are waiting in water. If the pumpkins are blind and the shells are thin, you can use their shells without peeling.
Change the juice of the lentils you are waiting for and boil in plenty of water. When gently softened, remove from the fire without disintegration, strain and cool.
Cut the lower and upper root parts of the pumpkins and pass through the large grated. Sprinkle 1 teaspoon of salt and strain the wire and let it rest for 5 minutes. Pumpkin will leave the juice.
Peel the onions and chop them finely. Do not grate because it will be irrigated.
Heat Riviera olive oil (or sunflower oil) in a flat pan. Roast the onions until they are pink.
Grate the grated pumpkins, squeeze the palm and get excess water. Add to the pan and sauté together and pull the water thoroughly. Add the boiled lentils and add salt and pepper.
For a few minutes, take the pumpkin and lentils from the fire to cool.
Peel and crush the garlic for sauce. Separate a pinch of fresh mint leaves for decoration. Finely chop the rest at one time without crushing. In a deep bowl, strained yogurt, crushed garlic, 1 teaspoon of salt, 1 tablespoon of olive oil and chopped mint leaves together and mix.
Take the cooling pumpkin and lentils to the sauce bowl and blend. Check salt and pepper.
Decorate fresh mint or dill leaves, powdered red pepper and extra virgin olive oil. In the refrigerator for at least 1 hour, rest and serve cold with garlic yogurt. Enjoy your meal!
Note: Since yogurt can be watered more than the sauce, pumpkin and lentils should not be brought together without cooling.
Benefits of Ingredients in Pumpkin Borani With Lentils
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Green Lentils:
Green lentils, thanks to their low glycemic index, stabilize blood sugar and provide long-lasting satiety. Their high fiber content supports the digestive system, while rich iron and folate contribute to blood formation and cell regeneration. Beneficial for heart health, this legume is also a good source of plant-based protein. It pairs wonderfully with vegetables like carrots, tomatoes, and spices such as mint and cumin, as well as bulgur. Suitable for soups, salads, and main dishes.
Zucchini:
Zucchini (kabak) is rich in dietary fiber, Vitamin C for immunity, and potassium, benefiting heart and digestive health. It also contains powerful antioxidants like lutein and zeaxanthin, crucial for eye health. Low in calories and high in water, it's ideal for healthy diets. It pairs wonderfully with yogurt, garlic, dill, and olive oil.
Strained Yogurt:
Strained Yogurt is a thick, protein-rich dairy product obtained by removing its whey. Its high protein content is excellent for muscle development and sustained satiety. The straining process can lower lactose levels, potentially making it easier to digest for some. It's a good source of probiotics that support gut microbiota and calcium essential for strong bones. It pairs perfectly with garlic, olive oil, and fresh mint in savory appetizers, or with honey and fruits for breakfast or dessert.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Black Pepper:
Black pepper, a kitchen staple, offers not just flavor but also significant health benefits. Thanks to piperine, its active compound, it boasts powerful antioxidant properties, helping to combat free radicals. It can stimulate the digestive system, enhancing nutrient absorption and notably increasing the bioavailability of curcumin found in turmeric. Additionally, it's effective in reducing gas and bloating. It also has a mild metabolism-boosting effect. With a wide range of uses from red meats to poultry, vegetable dishes to soups, it pairs excellently. It harmonizes perfectly with spices like cumin and coriander, as well as ingredients like lemon and garlic, adding depth to dishes.
Salt:
Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
Garlic:
Garlic, thanks to its allicin compound, offers strong antioxidant and anti-inflammatory properties. It can boost the immune system, increasing resistance against illnesses. Furthermore, it contributes to cardiovascular health by helping regulate blood pressure and balance cholesterol levels. Widely used in traditional medicine, garlic is also known for its digestive support effects. An indispensable ingredient in meat dishes, vegetable sautés, and Mediterranean cuisine, it pairs wonderfully with herbs like rosemary and thyme.
Fresh Mint:
Fresh mint soothes the digestive system, alleviates nausea, and freshens breath with its invigorating effect. Its antioxidant content supports immunity, while its calming properties can help reduce stress. It pairs wonderfully with fruits like lemon, cucumber, and strawberries. It can also be used as a flavor enhancer in tzatziki, salads, and certain main dishes. An essential for summer drinks and desserts.
Powdered Red Pepper:
Ground Red Pepper, due to its capsaicin content, can boost metabolism and aid in fat burning. Rich in powerful antioxidants and Vitamin C, it may exhibit anti-inflammatory properties. It adds flavor to a wide range of dishes, from legumes and meat to soups and vegetable-based delights.
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