Lentils – A Middle Eastern Beauty

A member of the legume family (with things such as beans), lentils are what we call edible pulses (dried seeds grown in enclosed pods). Lentils are very high in protein and fiber; one cup cooked contains 18g of protein and 16g of fiber. A one cup serving is also an excellent source of folate, iron, potassium, phosphorous, and magnesium. Research has shown that regular intake of lentils lowers cholesterol and helps reduce the risk of heart disease, diabetes, and certain cancers.

Unlike dried beans, you don’t have to soak
lentils overnight! Lentils cook quickly in 15-20 minutes, making them easy and convenient kitchen staples. However, with so many different kinds, how do you know what to use for what? Here are a few quick facts about the different kinds and ways to use them.

Brown Lentils (the most common): With a mild flavor and earthy taste, brown lentils can be used in a range of culinary applications and tend to retain their shape and texture. They are often used as a meat substitute or extender in dishes such as, chili, tacos, or meatloaf.

French Lentils: Compared to brown lentils, French lentils are slightly smaller, take longer to cook, and have a peppery flavor. These lentils hold their shape making them ideal for cold salads and side dishes for fish, game, or sausage.

Red or Yellow Lentils: These lentils break down quickly and do not hold their shape, making them best suited for soups and stews.

Pink Lentils: Pink lentils cook quickly, turning a golden color and breaking down into a silky smooth texture, which makes them a great choice for soups and side dishes.

Black Lentils: These lentils look great when mixed with salads and grains. Black lentils have a strong, nutty, and earthy flavor. They also hold their shape well.

Lentil Soup Recipe

Ingredients

¼ C olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 tsp dried oregano

1 bay leaf

1 tsp dried basil

2 C dry lentils of your choice

8 C water

½ C spinach, rinsed and sliced

2 T vinegar

Black pepper to taste

Directions

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with pepper, and more vinegar if desired.

Yield: 6 servings

349 calories per serving, 48g carbohydrates per serving, 10g fat per serving, and 18g protein per serving