Lentils by HLife Photography
If you are looking for a legume that you don’t have to soak and that cooks super quickly, the amazing lentil is your guy. Legumes are delicious and very high in protein, and they are a life saver when you forgot to soak beans the night before and need to make something nutritious and fast. The trick to their ultimate taste is knowing with what spice and veggies to cook them. Growing up in Lima, Peru (now a world renown culinary destination), I was exposed to a variety of flavorful experiences (we have purple potatoes and endless spices in the forms of peppers that we call “ajis”- so much diversity!), most of which were homemade. This allowed us to enjoy various dishes that included some type of legume (there was always a “menestra del dia” (legume of the day). Because of this, we HLifers are big fans of – and have very high standards for – the flavors of beans/legumes. Lentils just happen to be the ones that transport me back to grandmas house, and so I set out to share this memorable menestra with you.
Prep: In a medium size pot, add the lentils, water, onion, garlic, carrot, and potato. Put on stove, cover and set to high heat. Once it’s come to a boil, turn down heat to medium low and set timer for 20 minutes. After twenty minutes, check on it by stirring with a wooden spoon and seeing if the lentils have turned a golden color. If they haven’t, let them simmer for another 10 minutes (the consistency should be slightly watery, so, if it is drying up, be sure to boil water separately and add it as needed. Legumes consume a lot of water during the cooking process. Also, see note below about stew or soup). Once they are golden and the lentils are soft to taste, bring the heat down to low and add the sea salt, cumin and cilantro. Mix well, taste, and cover for another minute. Serve and enjoy.
NOTE: Depending on the amount of water, you can make the lentils into a stew (less water) or a soup (more water) – it’s up to you. The flavor and nutrition remain the same (awesome, of course!)
Nutritional info: Lentils are loaded with protein, with a heaping 22g per cup, and have no fat or cholesterol (keep in mind that in order for this to be a complete protein, you need to pair it with a grain like brown rice, which has whatever amino acids the legume is missing. The combination is delish). Lentils are also a great source of iron, a great ally for menstruating women, who are more at risk for iron deficiency. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. We combined the lentils with potato because the root vegetable’s high vitamin C content makes the iron in the lentils readily absorbable. Lentils are a very good source of cholesterol-lowering fiber. Because of their high fiber content (a whopping 62%), they are of exceptional benefit in managing blood-sugar disorders and keeping our intestines clean. Researchers in Japan found that legumes were associated with 82% reduction risk of death from heart disease! Lentils are also loaded with: 1) folate, which helps to make both DNA and RNA, and helps to prevent anemia and cancer, and 2) magnesium, which is essential for over 300 functions in our body, including, maintaining normal muscle and nerve function, supporting a healthy immune system, and keeping bones strong.
Extra Sources: http://www.wisegeek.com/what-is-folate.htm, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
[...] 4 ounces of beef gives you 3.5 mg of iron (plus high risks of heart disease and cancer), 1 cup of lentils gives you 6.6 mg. Add vitamin C foods to the meal, which increase the absorption and also add other [...]
I have been making this soup for months now, every week. For so simple to make soup it is so good. The only gripe I have is that recipe needs to change from 3 cups of water to 9 cups. It is more of the paste with 3 cups because green lentils suck water like crazy. I also boil lentils first for like 15 minutes and then add onions, carrots and potato and simmer for another 10-15 minutes. At the very end I add garlic pieces and cilantro.
By the time it cools down garlic still has garlicky taste.
[...] 5. Lentils 101: Beans and legumes are a staple in the vegetarian diet (if you pair it up with a grain such as brown rice, you’ve got a complete protein right there) and the star of these is the lentil. Two reasons for that: Lentils are high in iron, which is an element that many people look to consume after they no longer get it from eating red meat. Second reason is a practical one: Lentils are pretty much the only guys in this food category that you can make in 20 minutes (most beans have to be soaked overnight before then cooking for a while.) Also, you can make like the Spaniards and Hindu and eat your lentils as a soup, or you can add less water and make a nice stew to be accompanied by rice and a salad. Perfectly nutritious and delicious either way. [...]
Thanks for these great recipes! I will make this for lunch I think
i am going to make this tonight! thanks. i may add a little barley and some mushrooms! xoxo
[...] This post was mentioned on Twitter by Maryl Celiz, Silvie Celiz and Jesse Wight, HLIFE MEDIA. HLIFE MEDIA said: New HKitchen: Lentils 101 – a basic lentil recipe to get your iron and protein in under 30 minutes. http://ow.ly/1Hmu2 [...]