FOOD: Lentils-The Secrets of This Millenarian Legume

FOOD: Lentils-The Secrets of This Millenarian Legume  

By Jorge Jefferds January 28, 2014 

Lentils are small, lens-shaped pulses that are popular in parts of Europe, and a staple throughout much of the Middle East. They are thought to date back more than 8,000 years, and are believed to have originated in the Near East or Mediterranean area. Lentils come in variety of colors, such as green, brown, yellow, red, orange and black and their size can be compared to the tips of pencil erasers.

They are high in protein and fiber, and low in fat, which makes them a healthy substitute for meat. Their meaningful nutrient content and extreme versatility in the kitchen make them effortless, inexpensive and healthy additions to side dishes (pureed, whole and combined with vegetables), soups, salads, and stews.

Lentils (and pulses in general) offer generous benefits for people who: are overweight, have diabetes, have high blood cholesterol levels, tend to be constipated, have celiac disease, and are vegetarians.

Now, enjoy these recipes and tell me your experience with lentils. You won’t regret to enjoy these amazing dishes.

Greek Lentil Salad

Serves 10 (1 Kg)

1-19 oz can (540 mL) lentils, rinsed and drained

½ cup (125 mL) calamata olives

½ cup (125 mL) onion, chopped

1½ cups (375 mL) grape tomatoes, halved

½ cup (125 mL) green peppers, chopped

1 cup (250 mL) cucumber, diced

¼ cup (50 mL) feta cheese, crumbled

¼ cup (50 mL) fresh parsley, chopped

¼ cup (50 mL) olive oil

¼ cup (50 mL) lemon juice

1 tbsp (15 mL) dried oregano

In a large bowl, combine lentils, olives, onion, tomatoes, green peppers, cucumber, feta cheese and parsley. Whisk oil, lemon juice and oregano together. Add parsley to salad and toss with dressing to coat. Can be eaten right away or covered and left in fridge to marinate for 2 hours before serving. Salad can be made a day in advance.

Thick and Hearty Red Lentil Soup

Makes Four Liter

2 cups (500 mL) whole red lentils

1/3 cup (75 mL) pot barley, dried

10 cups (2.5 L) reduced sodium beef broth

1 lb (450 g) lean ground beef

1 large onion, chopped

2 carrots, chopped

2 large celery stalks, chopped

2 garlic cloves, diced

1-28 oz can (798 mL) diced tomatoes

½ tsp (2 mL) salt

¼ tsp (1 mL) pepper

Dash cayenne pepper

1 bay leaf

Combine lentils, barley and beef broth in large stock pot or Dutch oven. Bring mixture to a boil, then reduce heat and simmer for 30 minutes. Place ground beef into large frying pan and place over medium heat. Stir and cook until juices run clear. Add beef and onion, carrots, celery, garlic, tomatoes and remaining ingredients, to the stock pot. Break up tomatoes with wooden spoon. Bring to a boil and simmer, stirring occasionally, for 20 to 30 minutes, or until vegetables are tender and soup has thickened. Remove bay leaf before serving.