Monday, August 15, 2011

Lentils: Yummy and Environmentally Friendly

Here is another blog post from Quest volunteer Kathleen. Lentils are good for you and the environment too!

This is a good staple recipe that is very cheap to put together when you are
trying to stretch your dollars. Lentils are not only tasty and nutritious, but also
quicker and easier to prepare than other dried beans, because they don’t require
pre-soaking. Lentils are an excellent source of dietary fiber, which helps to lower
cholesterol and stabilize blood sugars. Lentils also provide a good source of
molybdenum, folate, iron, protein, thiamin, and potassium.
This recipe is good eaten as-is, but I often spice it up with any vegetables I have
in my crisper and more or less curry depending on my mood. Suggestions: carrot, celery, pepper, potato, yam, etc. It is also delicious with a spoonful or two of plain yogurt.

Indian Rice with Lentils

1 tbsp. butter (or vegetable oil)
2 ½ cups onions
3 cups chicken or vegetable stock
2 cups quartered mushrooms
(or 1-2 small canned mushrooms)
1 cup rice
1 cup dry green lentils
1 tbsp. minced ginger
1 tsp. curry
¼ tsp. cinnamon
2 cloves garlic
fresh or dried parsley (optional)
salt & pepper to taste

1. Melt butter and cook onions until tender and slightly browned.
2. Meanwhile, in a saucepan combine stock, mushrooms, rice, lentils, ginger,
curry, cinnamon and garlic. Bring to a boil and cover.
3. Simmer for 25 minutes (check to make sure lentils are done).
4. Stir in parsley and salt & pepper.
5. Top each dish with sautéed onions when serving.
6. Enjoy!

1 comment:

  1. Soaking is always a good practice to follow, it preserves the nutritional value and bio-availability by decreasing cooking time,
    and it results in smoother digestibility by enhancing the nutrient profile and converting or eliminating unwanted chemicals,

    And in my opinion, the greatest thing about all the bean-family plants is their high content of protein, coupled with many of the very essential vitamins and minerals of course,
    and the delicious flavour they bring out in every dish ! YuM