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A rich, slow-cooked stew of red lentils, crushed tomatoes, pumpkin seeds, and broccoli — simmered with garlic, turmeric, and smoked paprika. Every ingredient in this bowl has direct evidence for prostate health: lycopene, zinc, sulforaphane, and selenium.
Ingredients
- 1 cup red lentils, rinsed
- 2 cans (400g each) crushed tomatoes
- 2 cups broccoli florets
- 3 tablespoons pumpkin seeds
- 1 large onion, diced
- 5 garlic cloves, minced
- 1.5 teaspoons turmeric
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 2 tablespoons extra-virgin olive oil
- 600ml vegetable broth
- Juice of 1 lemon
- Fresh parsley to garnish
Nutritional notes
Cooked tomatoes provide the most bioavailable lycopene — the carotenoid most consistently associated with reduced prostate cancer risk in meta-analyses (20–35% risk reduction). Pumpkin seeds are the richest plant source of zinc, which is essential for prostate function and testosterone metabolism. Broccoli contains sulforaphane that activates Nrf2 and inhibits HDAC in prostate cells. Red lentils provide selenium and plant protein. Turmeric curcumin reduces NF-kB inflammatory signalling in prostate tissue.
Nutritional Highlights
Per serving: ~320 calories, 18g plant protein, 10g fat, 42g carbohydrates. Exceptional source of lycopene, zinc (pumpkin seeds), sulforaphane, curcumin, and selenium.
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Instructions
- 1
Heat olive oil in a large pot over medium heat. Add onion and cook for 8 minutes until golden. Add garlic, turmeric, smoked paprika, and black pepper. Stir for 1 minute until fragrant.
- 2
Add crushed tomatoes and cook for 5 minutes, stirring frequently, to concentrate the lycopene and deepen the flavour.
- 3
Add red lentils and vegetable broth. Bring to a boil, then reduce to a simmer. Cook for 20 minutes until lentils are completely soft.
- 4
Add broccoli florets and cook for 5 more minutes until just tender — do not overcook to preserve sulforaphane.
- 5
Finish with lemon juice and season with salt. Ladle into bowls, top with pumpkin seeds and fresh parsley. Serve with crusty bread or brown rice.
