Sunday, March 21, 2010
Do you know about Lentils?
In my quest as a nine year post op to use less meat and eat my vitamins in order make even better choices for my health, I encourage all of you to try lentils - considered to be one of the world's healthiest foods.
This super food gives you 18 grams of protein per cooked up and cholesterol-lowering soluble fiber, as well as about twice as much iron as other varieties of beans. And lentils are higher in most B vitamins and folate, which is especially important for women of childbearing age because folate reduces the risk of birth defects.
The real reason to eat them is that they make a delicious thick soup!
But what do you do with them? Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources going, at just 75 cents per pound in nearly all grocery stores. Unlike other beans, you don't have to soak them before cooking. Just rinse them in cold water and simmer in water or broth. Enjoy them plain or spiced with herbs, onions, or garlic.
I love lentils as a hot dish or a cold one. As a cold dish I will add shaved celery, red peppers, onions, a variety of herbs, salt and pepper, olive oil and vinegar. I have made them with delicious yogurt garlic dressing too.
My Grandma's Italian Lentil Soup
Saute an onion, three chopped garlic cloves, and a diced carrot in a couple tablespoons of olive oil, season with salt and pepper. Add a one pound bag of rinsed lentils and enough chicken broth to cover; simmer until tender - adding more water as needed. From start to plate is about forty minutes. Serve with lots of freshly grated Parmesan cheese.
Lentils are also an important part of the diet in India - this dish is amazing!
Red Lentils with Coconut Milk
1 medium onion, diced
1 teaspoon olive oil
4 cups chicken broth
1 pound dried small red lentils, washed and picked over
One 13-ounce can light coconut milk (NOT the sweetened kind)
1 bay leaf
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped cilantro/coriander
1/2 teaspoon cumin seeds, that have been briefly toasted in a skillet (this is optional, however, Badia brand is available in small portion packets so you do not have to buy a large amount of a seldom used spice)
Saute the onion in the olive oil for 4 to 5 minutes or until just beginning to brown. Stir in the broth, lentils, coconut milk, and bay leaf. Bring to a boil over medium-high heat; reduce heat to low. Simmer, stirring occasionally, 30 to 40 minutes, until the lentils are soft.
Remove the bay leaf and season with additional salt and pepper to taste. Stir in cilantro and sprinkle with cumin seeds.
Yields 8 one-cup servings
Calories 229, fat 4 grams, carbs 38 grams, fiber 15 grams, protein 18 grams
posted by Susan Maria of BariatricEating.com @ 2:00 PM
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