Spotlight On: Lentils

Lentils are one of the quickest to prepare but mightiest in nutrients members of the legume family. Lentils come in a variety of colors, including brown, pink, green, red, yellow and black. They are a great source of fiber, help lower cholesterol, and are great at preventing blood sugar levels from rising quickly after a meal.  Lentils are also a great source of vitamins, minerals and protein. The chart below shows all of the nutrients contained in lentils.

Nutrients in
Lentils
1.00 cup cooked (198.00 grams)

Nutrient%Daily Value

molybdenum198%

folate89.5%

fiber62.5%

tryptophan50%

manganese49%

iron36.6%

protein35.7%

phosphorus35.6%

copper25%

vitamin B122%

potassium20.8%

Calories (229)12%

Tips for Preparing and Cooking Lentils

Unlike dried beans, lentils do not need to be soaked prior to cooking. Before you rinse them, you should carefully look through the dried lentils to ensure there are no small stones mixed in with them. After rinsing, use two cups of liquid to one cup of dried lentils. Bring the water to a boil and then add the lentils. Once the lentils return to a boil, turn down the heat and simmer for 20-30 minutes (time varies based on the color of lentil you are using). The longer you cook them the softer and mushier they become. More firm lentils are ideal for salads or soups while softer lentils are better for dishes like dal. 

Below are a few of our favorite lentil recipes:

Spicy Lentils(Jon's go to recipe, originally found on allrecipes.com here)

These lentils are perfect to use in tacos in place of meat or on a mexican style salad

Ingredients:

• 1 tsp coconut oil
• 1 cup finely chopped onion
• 1 clove garlic, minced
• 1 cup dried red lentils
• 2 1/2 cups chicken broth
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• salt and ground black pepper to taste

 Heat coconut oil in a skillet over medium heat. Place onion in skillet and cook, stirring, until tender, about 5 minutes. Add garlic and cook another minute.Stir in lentils, broth, chili powder, cumin, and oregano. Bring to a boil, reduce heat to low, and simmer until lentils are tender, about 30 minutes. Season with salt and pepper.

Red Lentil and Golden Raisin Dip

This dip is perfect for veggies

Ingredients:

• 1 1/2 cups red lentils, soak overnight
• 3 1/3 cups water
• 3-4 cloves garlic
• 1 tbsp cold-pressed, virgin coconut oil
• 1 cup red onion chopped (here’s a tip)
• 2/3 cup golden raisins (you can use any kind of raisin)
• 2 tbsp fresh squeezed lemon juice
• 1 – 1 1/2 tsp fine ground sea salt to taste
• 1/2 tsp garam masala
• 1/2 tsp cumin
• Pinch cayenne (optional)
• Fresh ground black pepper to taste

Take your soaked lentils and rinse well. Place in saucepan and cover with 3 cups water. Bring to a boil, reduce heat to medium and simmer uncovered for 10 minutes until cooked (tips for cooking lentils).While lentils are cooking, place coconut oil in a pan and heat to medium. Add onions and brown for about 10 minutes. After 10 minutes, add raisins and garlic and about 1/3 cup water and cook together over medium heat until all water is absorbed—about 5 minutes.Place all ingredients in the food processor and pulse until creamy.

Lentil Soup(from allrecipes.com)

Ingredients:

• 1 onion, chopped
• 1/4 cup olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 bay leaf
• 1 tsp dried basil
• 1 (14.5 ounce) crushed tomatoes
• 2 cups dry lentils
• 8 cups water
• 1/2 cup spinach, rinsed and thinly sliced
• 2 tbs vinegar
• salt and pepper to taste

In a large pot, heat olive 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. Stil 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 salt and pepper.