Even before you consider their nutritional value and versatility, lentils have two things going for them: they’re inexpensive and, stored in an airtight container, they’ll last a long time in your pantry.
Add to that the fact that they’re loaded with iron, fibre and protein and you’ve got an almost perfect food.
There are three commonly used types of lentils: green, brown and red/yellow. The green and brown varieties hold their shape when cooked, while the red or yellow ones break down and are most useful for applications where they’ll be pureed (such as the Indian menu staple, dal.)
I particularly like green lentils; they’re readily available and have a great earthy flavour and chewiness that make them a great addition to soups, chilis, stews and salads.
To cook green or brown lentils, pour dried lentils onto a plate and pick through them for tiny pebbles, leaves, sticks, etc. (don’t skip this step, I’ve picked more than one little tooth-breaking pebble out of a plateful of lentils).
Pour the lentils into a fine sieve and rinse them thoroughly, then place them in a saucepan in the following ratio: one cup lentils, two cups water, one-half to one teaspoon of salt (you can substitute broth for the water and/or add aromatics such as garlic, celery, onions and carrots).
Bring to a boil, then reduce to a simmer; cover and cook for about 20 minutes or until just tender. Drain and they’re ready to eat. Try one of these delicious recipes and start your love affair with lentils.
Warm Butternut Squash, Lentil & Feta Salad
1 medium butternut squash, peeled, seeded and cut into ¾-inch cubes
3 Tbsp olive oil
1 Tbsp chili powder
Kosher salt and freshly ground black pepper to taste
3 cups low-sodium chicken or vegetable broth
2 cups dried green or brown lentils
½ cup diced roasted red pepper (available in jars in the pickle section)
½ cup crumbled feta cheese
3 handfuls baby spinach leaves
2 Tbsp coarsely chopped cilantro or Italian parsley
2 Tbsp chopped roasted pistachio kernels (optional but a nice addition)
Vinaigrette:
4 Tbsp olive oil
1 Tbsp balsamic vinegar
1 garlic clove, minced
1 tsp Dijon mustard
½ tsp Sriracha (hot Asian chili sauce, decrease or increase amount according to taste)
Kosher salt and freshly ground black pepper to taste
Preheat oven to 425° F. Place the squash cubes on a large rimmed baking sheet; drizzle the three tablespoons of olive oil over them and sprinkle with salt, pepper and the chili powder. Toss squash to coat with oil and seasonings; bake for 30 to 40 minutes or until squash is tender when pierced with a fork. Remove from oven and let cool for five minutes.
Meanwhile, bring the chicken broth to a boil in a medium saucepan. Add the lentils; reduce heat to medium-low and cook for 15 to 20 minutes or until lentils are just “al dente,” adding a bit more broth if required (you want the lentils to absorb the broth but the pan shouldn’t boil dry).
Remove from heat and allow to cool for a few minutes. In a small jar, combine all vinaigrette ingredients; place lid on jar and shake until dressing is well combined. In a large bowl, combine the squash, lentils, red pepper, feta, spinach, cilantro and pistachios; drizzle with vinaigrette and toss gently to combine. Serve immediately; makes six main course servings.
Slow Cooker Lentil Sloppy Joes
1 cup dried green or brown lentils
1½ cups low-sodium chicken or vegetable broth
One 796-ml can diced tomatoes
¼ cup tomato paste
½ cup finely chopped onion
1 Tbsp maple syrup or brown sugar
1 Tbsp yellow mustard
1 Tbsp cider vinegar
2 tsp minced garlic
1½ tsp paprika
1 tsp cumin
1 Tbsp chili powder
Kosher salt and freshly ground black pepper to taste
Six toasted hamburger or Kaiser buns, buttered
Grated cheddar or Monterey Jack cheese and sour cream to garnish
Combine all ingredients except buns and garnishes in a slow cooker and cook for seven to eight hours on low or three to four hours on high, or until lentils are tender but not mushy. Serve lentil mixture on toasted buns, topped with cheese and sour cream. Makes six servings.
Lentil & Mushroom Ragu
Serve this over cooked spaghetti, brown rice or spaghetti squash, and top with grated Parmesan.
2 Tbsp olive oil
12 ounces brown cremini mushrooms, sliced
2 large garlic cloves, minced
1 large carrot, finely chopped
½ green bell pepper, finely chopped
½ medium yellow onion, finely chopped
¼ cup red wine
1 bay leaf
One 796-ml can crushed tomatoes
2 cups water
1 cup dried green or brown lentils
½ tsp dried oregano
Kosher salt and freshly ground black pepper to taste
1/8 tsp red pepper flakes (use more or less according to taste)
1 Tbsp chopped fresh basil
In a large Dutch oven heat olive oil over medium-high heat. Add the mushrooms, garlic, carrot, bell pepper and onion; cook, stirring, until vegetables are browned and softened, about 15 to 20 minutes.
Add the wine and cook, stirring constantly, for one minute, scraping up browned bits from bottom of pan. Stir in the crushed tomatoes, water, bay leaf, lentils, oregano, salt, pepper and chili flakes. Heat to boiling then reduce heat to medium-low and simmer until lentils are tender, about 20 minutes, stirring occasionally and adding more water if ragu gets too thick.
Remove bay leaf and stir in fresh basil. Makes six servings.
Angela Shellard is a self-described foodie. She has done informal catering for various functions. Contact: [email protected].
