The title looks like I’m having trouble making up my mind on the recipe, doesn’t it? Let me explain how I arrived at this troublesome spot. As most of you know, I am now involved in community service work. Because our office recently moved, one of our employees worked the food pantry this past week handing out flyers regarding our new location. While she was working I called and asked her to make a list of what the clients were receiving, at the food bank last week. When she returned I was informed I needed to come up with recipes for Lentils! These healthy carbohydrates seem to find their way into the boxes every month. Oh boy, a good challenge. Let’s start with history and comparison to similar carbohydrates.
The lentil is one of the oldest legumes on the planet originally from Southeast Asia. Now we find them mostly in India, Canada and Turkey. High in folic acid, potassium and iron, with ample grams of protein in 1/2 cup. Here in Southwest Missouri they are most commonly found in salads, soups, casseroles and stuffing. The Lentil comes in many colors, but the most common is the brown, found in most of our local grocery stores.
Treat the lentil like you would a bag of brown beans. Open the bag, sort through looking for dirt, rocks etc. Follow-up with a good rinse. Because of the size of lentils, there is no need for an overnight soak. Typically follow the directions on the back of the bag. I use 3 cups of liquid to 1 cup of dry lentils. It is recommended to bring them to a boil, and then lower to a simmer to keep them from splitting in half as they get soft. Cook time is 20-30 minutes, (mine were 30 minutes). I cooked in salt free chicken bouillon and added 1/2 teaspoon of salt after draining.
One site visited said if you had hard water to add 1 teaspoon of baking soda per cup of lentils. They can also be prepared in a pressure cook/insta-pot.
Cooking on high for 9 minutes with a quick release.
Take a look at the chart below as I compare lentils, quinoa, white rice and brown rice.
1/2 Cup Calories Fat Carbs Protein
Lentil 140-162 0.5g 18.36g 8-12g
Quinoa 111 1.9g 19.5g 4.00g
White Rice/short 121 .18g 26.72g 2.19g
Brown Rice 107 .87g 22.21g 2.5g
(The product was cooked, each chart will vary!)
Many times we can switch these 4 carbohydrates around in recipes. Especially salads and casseroles. It’s all about your dietary needs. My husband asked me why the lentils were used in the food pantry boxes so much. Answer, it’s the protein content, if you can’t afford meat, you can get a nice amount from the lentils.
In the Southwest Quinoa Salad, I adore it made with Quinoa, but you can certainly adapt it to the lentils or maybe even do a combination of 2 of the above ingredients. If you don’t want to make a fresh dressing you can use something premade, however it might not work to well with the spices I have chosen.
Ancho chili powder and the smoked paprika should be at your local Walmart stores.
This evening I cooked 1 cup of lentils is a saucepan. I followed the instructions I provided, sautéing the lentils in butter along with celery, onion and carrot finely diced. Lastly I added fresh garlic. Then I cooked it in the bouillon and water for 30 minutes. After draining I added my spices and salt/pepper. I did add about 1 tablespoon of butter at serving time. I was fine just eating this in a bowl, as a side. Give me a little more time and I would take this paragraph & add about 3 cups of beef, parsley, mushrooms, black beans, tomatoes and maybe use a little rice to create an interesting casserole. Oh, and switch the stock to beef, of course.
Grasp each day and enjoy it to the utmost. Simply yours, The Covered Dish. www.thecovereddish.com
Southwest Quinoa Salad
1 cup dry quinoa, one color or a blend of two
4 – 5 green onions, finely chopped
1/2 cup quartered grape tomatoes
1/4 cup green or yellow pepper finely chopped
1/4 cup white wine vinegar
1/4 cup plus 1 tablespoon safflower oil
1 tablespoon lime juice
1 tablespoon honey
1/4 cup cilantro leaves, chopped
1/2 teaspoon ancho chili pepper
1 teaspoon ground cumin
1/4 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 teaspoon salt
Prepare quinoa as directed on the package. Drain well and add onions, tomatoes, pepper and cilantro. The remaining ingredients compose the dressing. In a shaker or measuring cup mix the white wine vinegar, safflower oil, lime juice and honey. Whisk to combine; lastly add the ancho chili pepper, cumin, paprika, black pepper and salt. Bring dressing together blending well. Stir dressing onto cooked quinoa, vegetables and cilantro. Stir to coat. May be served warm or cold.
Holds for several days in the refrigerator, great for the lunchbox. The addition of chicken and other meats would make it a more one-dish meal. Black beans are also great!
Yields 3-4 cups
