8
Jan 2010
4

Friday Food Fact: Lentils

Posted by Garrett      
  

I’ve had a request for Lentils…so here they are.

Food: Lentils
History: Part of the legume family. Humans have been cultivating lentils since ancient times. They originated in central Asia. Ancient Rome used to import entire shiploads of lentils from Egypt. Lentils have been part of staple diets for centuries.
Nutritional Benefit: Great source of vegetable protein. Like many other legumes, lentils are high in dietary fiber and folate, which makes them heart healthy.
Best Ways to Cook: Lentils do not need to be soaked like beans as they will soften in about 30 minutes of boiling water. Adding acidic substances such as lemon juice or tomatoes will greatly increase the cooking time so if the recipe calls for acidic items add them at the end or after the cooking process. If you are boiling the lentils in water you want a three to one ratio of water to lentils.

I’m honestly not a very avid Lentil cooker so I can’t specifically tell you any way that I’ve had unbelievable success in cooking them. Remember that this is an ongoing learning process for me too:) I’ve included some links to a few lentil recipes that I think look good and plan on trying myself.

Egyptian Lentil Stew
Indian Dhal
Lentil Salad with Tomato and Dill

  • Filed under: Friday Food Fact

    • 4 Responses for "Friday Food Fact: Lentils"

    1. Teresa Teresa January 10th, 2010 at 1:41 AM 1

      Hey Garrett,
      Well, being vegetarian (99% vegan) I find it wonderful that you spotlighted lentils. (I know that meat (along with all else) is big in Texas, but it's good to that the other protein sources are mentioned. Even where I live in Central Virginia, home to Joel Salatin's farm & some of the top organic meat farms in the US, I still get tears in my eye each time I pass the farms & see the well-treated, free grazing cows eating. Even though reared w/ humane treatment they still end up being killed.)

      Anyway, back to lentils. They are a wonderful food source, and as you cited, cook quickly. They can be pureed & used to thicken other dishes and add protein.

      This morning at my Masters practice (first on in a month due to the snow) I was thinking of your cooking adventures since I had made amaranth for breakfast. I, too, frequently have buckwheat or quinoa as a hot breakfast cereal. They are high in protein & other minerals & are a break fro oatmeal. (BTW, I owe you a quinoa recipe.)

      Congratulations on making your own pasta! Isn't it fabulous to make??!! I make all my pasta (all shapes and sizes) & will send some of my recipes to you. (Oooouuu! You must make homemade ravioli!) Nothing compares to homemade pasta. You can make flavored pastas by adding herbs, tomato paste, garlic, etc. to the dough. The possibilities are endless (and, delicious!).

      And, I need to get some sourdough starter to you for baking breads! (If I take some starter to Octagon's McLean offices would they send it to you? DC is my hometown so I frequently go to visit my family.)

      Thanks for taking such good care of the younger swimmers. It must be awesome for them to have an Olympic gold medalist make dinner for them!!! You truly represent the best of swimming. You are a blessing to the sport.

      Well, I've got to get back in shape. I was dragging in the middle of practice this morning. My sprints felt as if I were swimming in slow motion!
    2. elizfranklin elizfranklin January 10th, 2010 at 1:45 AM 2

      Just an FYI- something is missing from the recipe.. but I'm not sure what. It wasn't as flavorful as it was the first time. So be prepared to tweak it, maybe add a sour component or more heat/spice.
    3. Lauren Lauren January 10th, 2010 at 4:56 AM 3

      Hi Garrett-
      Here's the recipe I use for my lentil soup. It is adapted from a recipe Ina Garten published in her "Barefoot Contessa Cookbook":
    4. psyko psyko January 11th, 2010 at 5:12 PM 4

      Salut! I LOVE lentils…they go in everything, soups, salads, stews(try adding a handful of red lentils at the end of the cooking process of a beef stew, it's a great thickener and adds MORE proteins!), stirfrys, curry,etc.
      Here's a good squash soup:

      1 medium summer squash
      1/2-1 cup RED lentils
      1 big onion
      2 cloves galic
      1 branch celeri
      1 big carrot
      chicken or veg. stock(3-4cups, you be the judge…)
      1tsp. coriandre seeds.
      1tsp.fennel seeds.
      craked black pepper(1/2 tsp, or more if youlike it hotter…)

      In a motor&pestle or spice grinder(NOT the one you use for coffee…), crush the coriandre, fennel and pepper.
      Cut the squash in 4,get rid of the seeds, brush with olive oil and sprinkle with coriandre, fennel,and pepper mix( a little salt helps, too, but you don't have to..;-)). Roast in in a 400 deg. oven for about 30 minutes(might be more), or until it's tender.
      Let it cool and peel it, cut in cubes.
      Meanwhile, sautee all the other veggies in olive oil for about 5 minutes, add the stock. Simmer….When it's almost cooked add the red lentils. When the lentils are disintegrated add the squash, if you need more liquid, do it! Or if you want to be greedy you can add a little milk or, dare I say, c..r..e….a….m…..!!
      Blend everything in batches so it gets really nicely pureed, I usually pass it twice in the blender. It turns into velvet, i swear!
      Now since you can make your own bread(!) I would imagine you'd get a nice piece of that on the side and ENJOY!!
      Ok, so I hope you get to love lentils, they're really awsome.
      Peace out.
      Laurie xx :)


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