Four years ago, I could not have picked a lentil out of a lineup, muchless provide any guidance on cooking one. Not that I would now consider myself any type of legume expert, but let's just say that more often than not there is a lentil leftover of some sort in our over-crowded, stainless-steel (translation: fingerprinted) refrigerator.
What are they? Technically, lentils are a legume - rather than a bean, they actually grow similiar to a pea. Most grocery stores stock standard brown lentils and red lentils; however I was lucky(?) enough to drop a pretty penny on some beautiful french green lentils while visiting Whole Foods in a substantially-sized city earlier this week. I like to buy them in bulk because they are generally cheaper and there is less packaging waste, however one pound bags are also often found in the supermarket aisle near the beans.
So, why lentils? They are a quick fix for many of the nutrients my nearly-vegetarian diet is missing. Lentils are high in protein, iron, B vitamins and folate. All important, many tough to acquire from a heavy vegetable diet like ours. But more importantly to me personally, they are very high in cholesterol-lowering dietary fiber and prevent blood sugar peaks after a meal. As someone with uncharacteristically high cholesterol and some other fun genetic maladies for another day, I need to be diligent about such things. Crafting health benefits into things that also taste wonderful is an added bonus.
The other nice thing about this recipe is that it's a conversation starter and a crowd pleaser. The Husband loves it. The Little One uses her little fingers to pick them up one by one. A few of our more carnivorous friends claim that they do not even miss the meat; however in the nature of full disclosure, they could have just been being kind! If you're interested in additional favorite lentil recipes or unsolicited nutritional advice, be in touch! And without further ado..
Ingredients:
1 cup onion, chopped
3 cloves garlic, minced
1 teaspoon olive oil
1 cup dried brown lentils, rinsed
1 tablespoon chili powder
2 teaspoons dried cumin
1 teaspoon dried oregano
2 1/2 cups vegetable or chicken broth
1 cup fresh salsa
For assembly:
(our creations usually depend on what is in the pantry, but a few ideas)
-Tortilla shells
-Fresh guacamole
-Taco sauce
-Lettuce
-Shredded cheese
Preparation:
In a large nonstick skillet, saute the onion and garlic in oil until tender.
Add lentils, chili powder, cumin, and oregano; cook for an additional minute.
Add broth; Bring to a boil.
Reduce heat to low, cover, and simmer for 25-30 minutes, until lentils are tender.
Uncover, cook for 6-8 additional minutes or until slightly thickened.
Fold in your salsa.
Assemble tacos and enjoy!
Source: Unknown. Passed along by a wonderful friend.
