The Newsy Neighbbour Magazine
August Issue 118
Article Provided By: Kathryn Hartwell
I have always passed lentils by in the grocery
store because I thought they didn’t look overly appetizing! And truthfully, I
was not really sure how to cook the things. But, little did I know, I was
missing a food that is not only healthy but delicious. REALLY, they are luscious
if you prepare them properly and there are a TON of recipes in which you can
use them. Lentils are small but they pull a big punch; they include beneficial nutrients like fibre,
protein, minerals, and vitamins, they are still low in calories and contain
virtually no fat. One cup of cooked lentils only
contains about 230 calories, but still leaves you feeling full and satisfied. Nutty and earthy in flavour, lentils have a high nutritional value that
anyone can benefit from by incorporating this healthy legume into their diet.
They help to reduce blood cholesterol since it contains
high levels of soluble fieer. Lowering your cholesterol levels reduces your
risk of heart disease and stroke by keeping your arteries clean.
Lentils are also a great source of folate and
magnesium, which are big contributors to heart health. Folate lowers your
homocysteine levels, a serious risk factor for heart disease. Magnesium improves
blood flow, oxygen, and nutrients throughout the body. Low levels of magnesium
have been directly associated with heart disease, so eating lentils will keep
your heart happy!
Insoluble dietary fibre found in lentils helps prevent
constipation and other digestive disorders like irritable bowel syndrome and
diverticulosis. Adding to the many benefits of fibre, soluble fibre traps
carbohydrates, slowing down digestion and stabilizing blood sugar levels. This
can be especially helpful for those with diabetes, insulin resistance or
hypoglycemia.
Of all legumes and nuts, lentils contain the
third-highest levels of protein. 26 percent of lentils’ calories are attributed
to protein, which makes them a wonderful source of protein for vegetarians and
vegans. Lentils increase steady, slow-burning energy due its fibre
and complex carbohydrates and they are also a good source of iron, which
transports oxygen throughout your body and is key to energy production and
metabolism.
One of the best things when it comes to lentils is that
they can be quick and easy to make and they absorb flavours from other foods
and seasonings all the time providing fibre and proteins. Add them to your
stews, chili, soups, salads, even your smoothies!!
Little did I know that cooking lentils is the same
as cooking rice, which we all know is the easiest food in the world to cook!
All you do is use 3 cups of liquid (water or stock) to 1 cup of
dry lentils. Be sure to use a large enough saucepan, as
the lentils will double or triple in size. Bring to a boil,
cover tightly, reduce heat and simmer until they are tender. For
whole lentils, cook time is typically 15-20 minutes.
Or, try something new; the next time you’re having a party, try making
some exotic lentil dips and spreads. Everyone loves hummus and we know we can
make unique types of hummus by substituting other beans and legumes for the
beloved chickpea, but have you ever considered making lentil hummus? Cook up a
cup of red or green lentils until they are tender. Throw them into the food
processor with tahini, chopped garlic cloves, lemon juice and olive oil and
puree until smooth. Add some herbs and spices such as cumin, paprika, salt,
cilantro or parsley or just use your imagination. For a spicy kick, add red
pepper flakes or a dash of hot sauce. Serve your extra-special hummus with pita
chips or raw veggies.
Lentils,
especially the green and red ones that hold their shape, are wonderful in
salads. They can be added to any salad or they can be the main ingredient. My
favourite lentil salad is a warm one with vegetables. I cook 1 ½ cups of red
lentils until they are tender. While they are cooking, I sauté chopped red
onion and roasted red peppers. Then I combine the sautéed vegetables with the
lentils and wilt a big bunch of baby spinach into it. I top this with a
vinaigrette of red wine vinegar, Dijon mustard, extra-virgin olive oil, thyme,
garlic, salt, and pepper. It’s delicious hot or cold, as a main dish or a side
dish.
The Best
Marinated Lentils
There seems more and more people turning to a
plant-based diet. This recipe is perfect for them, as it is quick, satisfying,
versatile, and protein heavy. It can be thrown together in less than a half
hour and can be stored in the fridge for the whole work week. It’s delicious on
top of salads, or in lettuce or pita wraps, or simply served as the main
protein source for any meal. For the best texture, I recommend cooking the
lentils from scratch (as opposed to using canned lentils). If you already have
cooked lentils on hand, you’ll need about 3 1/2 cups for this recipe.
1 tablespoon fresh lemon juice
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons pure maple syrup
1 teaspoon fine sea salt, or to taste
1/4 teaspoon freshly ground black pepper
1 to 1 1/2 cups thinly sliced green onions
(about 1 medium bunch), dark and light green parts only
1/3 cup fresh parsley leaves, minced
1/2 cup oil-packed sun-dried tomatoes, drained
and finely chopped
Pick over the lentils, discarding any debris.
Rinse and drain the lentils and put them in a medium saucepan along with 4 cups
(1 L) of water. Bring to a boil over medium to high heat, then reduce the heat
to medium. Simmer, uncovered, for 20 to 25 minutes, until tender. In a large
bowl, whisk together the oil, vinegar, lemon juice, mustard, maple syrup, salt,
and pepper. Stir in the green onions, parsley, and tomatoes. Drain the lentils
very well. Spoon them into the bowl with the other ingredients (it’s okay if
they are still warm) and stir well. Season with additional salt and pepper.
Serve immediately, or let cool slightly and then cover and marinate in the
fridge for a couple of hours or overnight. Stir well before serving. This dish
will keep in an airtight container in the fridge for up to 1 week.
Don’t you just
love learning about new luscious healthy foods? I will never pass by lentils
again. If you, too, thought lentils were old-fashioned and boring, think again.
There is a reason these little powerhouses have been around since ancient
times. Have fun exploring all the delicious ways to cook with lentils and just
use your imagination.
Kathryn
Hartwell
mindbodygreen.com, lentils.org, and
onegreenplanter.org,
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