For dinner tonight, make a vegetarian meal that helps promote healthy hair growth. Joy Bauer‘s wholesome Lentil Sloppy Joes are packed with iron and vegetarian protein, to help nourish hair growth. This recipe for healthy hair is a delicious culinary spin on the legume! Lentils are an ideal vegetarian source of iron and protein. Protein is one of the key building blocks of the human body and is necessary for the growth of all cells, including hair cells. In fact, hair structure depends on hardened proteins called keratins, without which, hair either grows more slowly or becomes significantly weakened. The iron in the lentils adds “extra oomph,” says Joy, by helping blood cells deliver oxygen to hair follicles to maintain optimal hair growth and shine. In fact, hair loss or hair shedding can be a symptom of iron deficiency.
Recipe for Healthy Hair: Lentil Sloppy Joes
INGREDIENTS 1 cup green lentils 1 tablespoon olive oil 1 yellow onion, diced 1 green bell pepper, diced 2 cloves garlic, minced 3 tablespoons chili powder 2 teaspoons oregano 1/2 teaspoon Kosher salt 1 eight-ounce can no-salt-added tomato sauce 1/4 cup tomato paste 3 tablespoons maple syrup 1 tablespoon yellow mustard Four 100% whole-wheat rolls, toasted (optional) Serving size: 1 cup lentil mixture with 1 bun NUTRITION FACTS Amount per Serving Calories: 440 Protein: 22.0 g Total Fat: 7.0 g Saturated Fat: 0.5 g Total Carbohydrate: 73.0 g Dietary Fiber: 22.0 g Sodium: 460 mg PREP TIME: 10 mins TOTAL TIME: 70 mins This recipe makes 4 servings PREPARATION Combine lentils and 4 cups of water in a large saucepan. Cover and bring water to a boil. Reduce heat to low and simmer for about 25 minutes, until lentils are tender. Drain and set aside. Heat olive oil in a medium pot over medium-high heat. Add onions and peppers and sauté until soft (about 7 minutes). Add garlic and sauté for 1 minute. Add cooked lentils, chili powder, oregano, and salt. Add tomato sauce and tomato paste and mix well. Reduce heat to low and simmer for 10 minutes. Add maple syrup and mustard and heat all the way through. Turn heat off and let mixture sit for about 10 minutes, allowing flavors to meld—or eat immediately if you can’t wait! Spoon mixture over toasted buns (optional).
About Joy Bauer
Joy Bauer, MS, RDN, CDN, is one of the nation’s leading health authorities. As a trusted nutritionist and health expert, Joy shares reliable, practical, and straightforward advice that helps millions of North Americans eat better and lead healthier, more fulfilling lives. See all of Joy’s healthy hair recipes on the Viviscal blog.