Let's Talk Lentils

Lentils, the powerhouse legume. In this country we don't seem to use them much. Over the years, I've picked up using them here and there, but it's usually in soups and I use them virtually the same way each time I take them out of my pantry. I keep lentils, red, green, and brown. They are a bit of a wallflower. In other countries, they are a staple and used everyday. They are a "super food" in the Indian culture. They are an amazing source of protein, fiber, folate, iron and filled with vitamins. They are economical and they take on whatever flavor or spice you cook them with. They are certainly a budget stretching ingredient. Just one pound of lentils cooks up to serve 5 people.

Lentils should be in every pantry or long term food storage. The key is knowing what to do with them. First we need to know really what they are and maybe that will help us recognize their versatility and what kind of cooking method will work best.

Lentils are cousins to beans, they are a legume. Because they have so many nutrients, they can replace your source of protein. Lentils come in array of colors, yellow, pink, red, orange, brown, green and black. The green and black varieties are the best at keeping their shape during the cooking process. Lentils have been proven to reduce high blood pressure, cholesterol and reducing the risk of diabetes. They only have a trace amount of fat.

Here are a couple helpful tips to remember when cooking lentils.

• Rinse and sort your lentils just like you would beans. 
• Don't add acid to them before they are cooked. No tomatoes, vinegar or lemon, because your lentils will never become tender. After the lentil have a chance to cook, add whatever acid you want. 
• If you add fresh ginger to your lentils while cooking it will break down the complex sugars that cause digestive discomfort.

If you get really in to using lentils, find yourself an Indian market to buy them in. They have the best variety and they have a higher turn around so you know the lentils will always be top notch.

Coconut Lentil Soup with Lentil Apple Salad

You will need:

2 cups red or yellow lentils (red are the variety that is easiest to find) Go to Sunflower Market

Place lentils in a large saucepan. Cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well and set aside.

Soup: 2 garlic cloves minced + 1 inch peeled ginger chopped + 1/2  green apple cut into 4 + 1/2 red onion, chopped + 1 cup coconut milk + 2 cups water + 1 tsp. *garam masala paste (if you want it with a kick) if you want it mild, use garam masala spice.

Garam Masala is typically gluten free, but be sure to check your label. It's easy to make and store in containers. Make the spice blend in a small batch and use it within 3 or so months. 
                   

2 tbsp black peppercorns

2 tbsp cardamom seeds

2 tbsp coriander seeds

2 tbsp cumin seeds

7.5cm stick cinnamon, broken up

1 tsp whole cloves

1 tsp grated nutmeg

To make soup, combine half of the cooked lentils, coconut milk, water, apple, onion, garlic, and ginger and garam masala in a saucepan. Simmer for 20 minutes, then puree till smooth in blender. Season with salt and pepper and set aside.

*Below are the directions for the greens that sit on top of the soup. I served it on the side instead of on top of the soup. I preferred it that way, but you might want to try it both ways.

Salad: 3 T. fresh lime juice + 2 1/2 T. olive oil/grapeseed oil + 2 tsp. parsley + 5 basil leaves chiffonade + 1/4 tsp. salt + 1/8 tsp. coarsely ground pepper + 1/2 diced red onion + 1/2 diced green apple
To make salad, combine lemon juice, olive oil, parsley, chiffonade basil, salt and pepper in a medium bowl. Add remaining lentils, apple and red onion to lemon juice mixture; toss gently to coat.

1 Hour Cook Time + 15min Prep     Makes 4 servings
Recipe adapted from  Marcus Samuelsson via Kitchen Daily

 Vegan Lentils with Brown Rice & Kale

2 C. Brown Rice
2 T. Olive Oil
1/2 C. Green Lentils
3 C. Water
2 C. Vegetable Broth
1 Large Onion
1/4 C. Kale
2-3 Garlic Cloves Crushed
Dash each of Cayenne Pepper, Salt and Pepper to taste + 1 Bay Leaf
1/4 C. toasted pecans or Pepitas (pumpkin seeds)  (optional)


In a saucepan add olive oil and minced onions and cook until onions are clear. Add brown rice and garlic and saute for 3 minutes on medium low. Make sure the garlic and brown rice don't burn. Add water, broth, kale, green lentils and bay leaf. Bring to a boil. Cover and simmer on low for 45 minutes. Flush your rice with a fork, remove bay leaf, top with nuts or seeds and serve.




Lentil Cake with Dip
1 cup dried lentils
1/2 yellow onion, diced
1/2 green bell pepper, diced
1/2 rib celery, chopped
1 Tbsp. olive oil
1/4 cup Dijon mustard
2 Tbsp. lemon juice
1/2 bunch parsley, chopped
2 cups cooked rice
Salt, to taste
1 cup ground bread crumbs, flour or gluten free breadcrumbs (c4 makes a great breadcrumb, you can find them at walmart)

Place the lentils in a large pot and submerge, adding an additional 2 inches of water. Boil for 20 minutes, or until tender.
Sauté the onion, pepper, and celery in the olive oil until the onions are slightly browned.
In a medium bowl, combine the lentils, vegetable sauté, Dijon mustard, lemon juice, parsley, rice, and salt, then mash slightly. Form into small patties.
Roll in the ground bread crumbs or flour, and refrigerate while preparing the sauce.
When the sauce is done, pan-fry each patty until nice and brown.

For the Horseradish Sauce:
1/4 cup Mayo or yogurt, you can also use the cream on the top of a coconut milk can
1 Tbsp. prepared horseradish
1/2 tsp. lemon juice
2 tsp. ground red pepper 
Salt and pepper, to taste

     - If you don't prefer horshradish, try mango chutney.
In a small bowl, whisk all the ingredients together until blended.
Serve with the lentil cakes.

Remember:
You can add Lentils to just about anything.
Think about adding lentils to: Meatloaf, Hamburger, Sausage, serve it along side  Salmon, Ham and Roast Beef.

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