I’m excited to have Susan from Cook the Stone here today to educate us on how to use lentils in our cooking! I’ve always loved lentils but have never been quite sure how to cook them or the best ways to use them. Take it away, Susan!
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Lentils are not only nutritious but very versatile. Today we’ll learn three easy-to-make lentil recipes. Tired of meat dishes and wanting to increase your fiber intake? Then why not incorporate more lentils in your diet? Lentils are not only rich in fiber; these are also high in protein, vitamins, minerals and carbohydrates.
Lentils have been eaten by man since the Neolithic Era, or more than 13,000 years ago with different cooking methods. There were many ways to cook lentils. What makes lentils a favorite of mine is that not only are they packed with nutrition; they are also very easy to cook and store.
How nutritious are lentils?
Lentils are an excellent source of folate, which promotes a healthy heart. Folate has been proven effective in lowering homocysteine, which has been associated with cardiovascular diseases.
Lentils are also rich in fiber that promotes good digestion. Fiber can also reduce risks of cardiovascular disease. Lentils are high in vitamins and minerals. It is almost comparable with meat in terms of protein levels. Lentils are also rich in potassium, magnesium, and calcium which can help in lowering blood pressure.
Now I’d like to share with you three recipes that feature lentils. These are all easy to prepare and follow as none of them would take you more than 30 minutes. And these dishes are all delicious, so I bet your kids would love them, too.
1. Lentil and rice salad
This recipe would not take more than 20 minutes to be completed. It can yield four servings.
Ingredients:
● ¼ cup raw lentils
● 3 tablespoon of olive oil
● ½ teaspoon of salt
● 1 ½ cup of water
● 2 tablespoon of lemon juice
● ¼ cup fresh dill
● 1 cup cherry tomatoes
● ¼ cup raw parsley
● ½ raw cucumber, peeled
● 1 cup of white rice
● 4 medium spring onions
Step by step guide:
1. In a 2 quart saucepan over medium heat, pour the water along with 1
tablespoon of olive oil and salt. Bring to a boil before stirring in the rice. Cover
the pan.
2. Reduce the heat to low and simmer rice. The water should have been absorbed
and tender. This should take around 15 minutes. Fluff rice with a fork and let it
stand for 5 minute
3. While the rice is simmering, place the lentils in a saucepan of boiling water. Cook
until the lentils are tender. This should take around 15 minutes. Drain in a sieve.
4. Spread the rice and lentils in a baking pan. Let it cool for 10 minutes.
5. Transfer to a bowl and toss the remaining oil and ingredients. Add salt and
pepper to taste.
2. Curried Lentils
This is a warm and filling dish that you’ll love eating in a chilly morning. It only requires five ingredients. Prep time is around 20 minutes while cook time should not go beyond 20 minutes. This yields 2 servings.
Ingredients:
● ½ cup raw lentils
● 1 cup plain water
● ¾ cup coconut cream
● 1 tablespoon of curry paste
● 1 teaspoon of salt
Step by step guide:
1. Rinse the lentils before placing them in a saucepan with water. Bring it to a boil
and cover. You’ll have to simmer it over low heat for 15 minutes.
2. Stir in the curry paste and coconut cream. Add salt to taste.
3. Return to a simmer and cook for another 5 to 10 minutes, or until the lentils
have become tender.
3. Lentil Burgers
Yes, you can make lentils into burgers too. This is an excellent alternative to traditional burgers. It’s both delicious and nutritious.
It is also quite easy to make as prep time is around 10 minutes. It should not take you more than 10 minutes to cook these burgers. This recipe yields 4 servings.
Ingredients:
● 2 cup of mature lentils
● 2 tablespoon of walnuts, crushed
● 2 tablespoon of bread crumbs
● 2 tablespoon of nutritional yeast
● 1 teaspoon of soy sauce
● Cumin seed
● Salt
● 1 cup of shredded lettuce
● 4 medium tomatoes, sliced
● 4 rolls of hamburger buns
● 2 tablespoon of olive oil
Step by step guide:
1. Rinse and drain the lentils first. Then mash them in a medium sized bowl until
they have smoothened.
2. Add salt, nutritional yeast, soy sauce, cumin, crushed walnuts and bread crumbs.
Mix well.
3. From this mixture, create patties that are about 1 inch thick and 4 inches in
diameter.
4. Heat skillet over medium heat then pour the oil in. Fry the patties for 2-3
minutes on each side, or until they become brown and crisp.
5. Serve on a bun. Add tomato slices and lettuce.
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As you have learned after reading these recipes, lentils are very easy to cook. You don’t have to spend more than an hour to prepare and cook these recipes. Plus, you can increase your fiber intake when you eat more of these dried beans.
Does this inspire you to add more lentils into your diet? Which recipe will you try first? Let us know in the comments section below.
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Thanks for sharing this wonderful information with us today, Susan! I can’t wait to try these recipes!
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