Green & Yellow Lentils: Ancient Nutrition for Modern Wellness — Serves 12

Lentils have nourished humanity for over 9,000 years — and this recipe shows exactly why. Serving 12, it's built for community, retreat cooking, and serious meal prep, delivering an iron-rich, protein-dense pot of food that gets better as it sits.

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🌿 The Healing Ingredients

• Roasted Garlic — Sulfur compounds actively support immune function, liver detoxification, and cardiovascular health. → Shop Organic Garlic Granules | Garlic & Herb Seasoning
• Nutritional Yeast Flakes — Complete protein, all B vitamins including B12 (in fortified varieties), beta-glucans for immune support, and a deeply savory umami flavor. → Shop Yeast Flakes, Nutritional, Organic | Yeast Flakes with B-12
• Yellow Onion — Quercetin for broad-spectrum antioxidant and anti-inflammatory support. → Shop Organic Onion Powder
• Celery — Phthalides for blood pressure support; luteolin for anti-inflammatory activity.
• Tomatoes — Lycopene antioxidants plus vitamin C to dramatically increase iron absorption from the lentils.

📖 Why Lentils?

Per cooked cup: ~18g protein, ~16g fiber, and significant iron, folate, manganese, phosphorus, and B vitamins. Lentils are one of the richest plant sources of iron, and their folate helps regulate homocysteine for cardiovascular protection. Green lentils hold their shape with an earthy flavor; yellow lentils break down into a silky, dal-like consistency. Both are equally nutritious — use what you love.

📋 The Recipe (Serves 12)

Ingredients

• 3 cups Lentils
• 6 cups Water
• 1 tsp. Roasted Garlic
• ½ cup Yellow Onion
• 1 tsp. Nutritional Yeast Flakes
• 1 cup Celery, diced
• ½ cup Tomatoes, diced
• Salt as needed

Directions

1. Cook lentils in water until tender.
2. Sauté the vegetables separately in water.
3. Add them to the lentils with the seasonings.
4. Simmer on low heat for another ½ hour.

💡 Tips & Serving Ideas

Water sautéing — rather than oil — preserves water-soluble vitamins and avoids adding oxidized fats. Cooking lentils and vegetables separately, then combining for a final 30-minute simmer, gives you control over texture while allowing flavors to fully develop. Portion into glass containers — this recipe powers a full week of lunches or dinners. Freezes beautifully.

Part of The Healing Kitchen series at Black Hills Health Retreat — nourishing body and community, one pot at a time.