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The
little lentil packs a punch
March 3, 05
Suzanne Havala Hobbs
The lowly lentil.
It’s a funny-looking little legume. But there are good
reasons why people around the world make lentils a regular
part of their diet – and why you should, too.
Lentils – small, disk-shaped seeds from a bushy plant
– are one of the world’s oldest legumes. They’ve
been on the menu for thousands of years in the Middle East,
India, Eastern Africa and the Mediterranean, and today they’re
grown and eaten throughout Europe, Canada and the U.S. as
well. Some of the foods you may order in ethnic restaurants
today – Indian dal and curries, lentil soups and stews
– are largely unchanged from recipes used since the
dawn of agriculture in countries like Pakistan, Afghanistan,
Iraq, Egypt, Greece and Ethiopia.
Then, as now, lentils were a valuable source of nutrients
including protein, potassium, iron, folate, niacin and dietary
fiber.
These days, they’re also significant for what they don’t
contain: saturated fat and cholesterol. All good reasons to
make lentil-based dishes a regular part of your diet.
Don’t let their appearance – sold dried in plastic
bags like other legumes – put you off. They’re
neither time-consuming nor inconvenient to prepare.
Most mainstream supermarkets carry brown lentils. You’ll
find them near the dried beans and split peas. But there are
dozens of different kinds of lentils ranging in color from
greenish-brown to orange, yellow and red. I buy mine in large
bags in Indian food markets. Check the phone book for ethnic
food markets near you. If you haven’t been inside one
of these little markets, you’ll be surprised by the
variety of fruits, vegetables and condiments stocked that
you don’t see in mainstream stores.
If you buy more lentils than you need for one meal, store
the remainder in an airtight container or jar at room temperature.
Lentils keep for at least a year under these conditions. Be
sure to rotate stock, though. If you buy a new bag of lentils
before the old supply is used up, keep the fresh supply separate
from the old. Older lentils are drier than fresh ones and
take longer to cook.
Cooking lentils is easy. Follow these steps:
* Do a quick inspection. Measure out the amount of lentils
you plan to use, then spread them out in a pan or on a towel.
Weed out small stones, debris, and any lentils that look damaged.
* Rinse lentils with cold running water in a strainer or colander.
* Add the lentils to pot or pan. No need to presoak.
* Cook lentils in water or broth until soft. Use about a cup
and a half of liquid for every cup of lentils. Red, orange,
and yellow lentils take about 20 minutes to cook. Green and
brown lentils, which are a little harder, take about 45 minutes
to cook.
One cup of dried lentils yields about three cups when cooked.
If you plan to use cooked lentils in salads, take them off
the heat while they are still firm. Overcooking makes lentils
mushy, which may be fine if you plan to use them in soups,
casseroles or stews. Leftovers will keep in the refrigerator
for several days.
Experiment with lentils. Try using them to make soups, stews,
spreads, salads, and dips. Hunt for some good starter recipes
online. I use recipes from some older cookbooks – favorites
because the recipes are simple, quick and easy to make, and
they taste good. Old favorites: “Bean Banquets,”
by Patricia Gregory (Woodbridge Press, 1984), “The Meatless
Gourmet: Easy Lowfat Favorites,” by Bobbie Hinman (Prima
Publishing, 1997), and “Fabulous Beans” by Barb
Bloomfield (Book Publishing Company, 1994). New and used copies
are available through online book sources.
My mother once told me, “I never met a bean I didn’t
like.” I’ve added lentils to that list. Try them
and I bet you will too.
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