LENTILS

 A very trendy side you see on many menus these days are lentils. These tiny beans are a “super-food” like kale. They are good for your colon and digestive health, high in fiber, good for your heart - high folic acid and magnesium for blood flow; they help to regulate blood sugar levels and cholesterol and are high in protein, minerals and antioxidants. Lentils come is several “colors” with the most typical being the green lentils which turn brown when cooked. They are easy to prepare and tasty, too. They pair nicely with fish, salmon, pork or smoked sausage.

Prep Time: 15 minutes

Cooking Time - 30 minutes

Tools: medium size mixing bowl, medium sauce pan

Serves: 2 

INGREDIENTS:

• 1/2 cup dried lentils
• 1/3 cup finely diced onion (or leeks)
• 1/3 cup finely diced carrot
• 1/3 cup finely diced celery
• 1 heaping tablespoon tomato paste
• salt and pepper
• 2 cups chicken or vegetable broth 
• 1 teaspoon red wine vinegar
• 1 teaspoon finely chopped garlic

DIRECTIONS:

1. Put the beans in a wire mesh colander and rinse them well. Pick out any beans that look bad. Place them in a heat-safe bowl and pour in boiled water to cover. Add 2 teaspoons of salt and stir. Cover the bowl and let sit for 15 minutes.
2. In a medium size saucepan sauté the onions, carrots and celery in a little olive oil until just tender. Add tomato paste and garlic and cook about 2 minutes. Add 1-1/2 cups of the broth to the pot along with 1 teaspoon of salt and pepper and the vinegar. Drain the lentils and add them to the pot. Cover and simmer for 20 to 25 minutes - until the lentils are tender. If the liquid evaporates before they are done add the remaining 1/2 cup of broth to the pot.

   

   Sauteed cod with green lentils.

Click to download recipes.

...............................................................