Healthy Highlight: Lentils

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Many of the different recipes I have seen recently add a special ingredient: lentils. Don't worry, I did the research for you to see what is up with them to see if this is an ingredient worth trying or something you can get away with omitting. Lentils are a part of the legume family, just like peanuts, chickpeas, and soybeans. They are big in Asian and North African cultures and range from red, brown, green, puy, and beluga. Below is a run down of the different types according to healthline.com

Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking and are great in stews.

Puy: These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.

Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.

Yellow and red: These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.

Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.

  • Lentils of all types are highly nutritious and inexpensive. They are packed with B vitamins, magnesium, zinc, and potassium.
  • Lentils are made up of over 25% protein, making them a great meat alternative
  • One cup of lentils make up 90% of the RDI for Folate, 37% of the RDI for Iron, 49% of the RDI for Manganese
  • They contain strong antioxidants and anti-inflammatory agents as well as lowers heart disease.

Recipes: 

Santa Fe Chicken and Lentil Casserole (ifoodreal.com)

Lentils:

  • 1 1/2 cup Green Lentils
  • 3 cups Chicken Broth
  • 1/8 teaspoon Salt

Chicken:

  • 2 lbs boneless, skinless Chicken Breasts
  • 1 teaspoon Cumin
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Cayenne Pepper
  • Ground black pepper to taste

Vegetables:

  • 1 large Onion
  • 5 large Garlic Cloves
  • 2 large Bell Peppers
  • 1 teaspoon Cumin
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Cayenne Pepper

Mix-Ins:

  • 14 oz can Diced Tomatoes
  • 2 cups Corn
  • 2 cups Tex Mex or Colby Jack Cheese
  • 2 tablespoons Jalapeno Peppers
  • 1 tablespoon Garlic Powder
  • 1 teaspoon Cumin
  • 1 cup Cilantro
  1. In a medium pot, combine lentils, chicken broth and salt. Bring to a boil on high, reduce heat to low, cover and cook for 35 minutes. Do not drain excess liquid. Set aside.
  2. Meanwhile, preheat large skillet on high and spray with cooking spray. Add chicken and cook for 5 minutes, stirring occasionally and draining any liquid if necessary. Add cumin, salt, black pepper and cayenne pepper and cook for another 5 minutes or until golden brown, stirring occasionally. Transfer to a large bowl and set aside.
  3. Preheat oven to 350 degrees F. Return skillet to medium-high heat and spray with cooking spray. Add onion, garlic, bell peppers, cumin, salt and cayenne pepper and cook for 7 minutes or until golden brown, stirring occasionally.
  4. Transfer to the bowl with chicken along with cooked lentils, diced tomatoes, corn, 1 cup cheese, jalapeño peppers, garlic powder, cumin and 1/2 cup cilantro. Mix gently with spatula enough to combine. You may want to taste and adjust the spiciness/salt of the dish with extra cayenne/jalapeño peppers/salt.
  5. Transfer the mixture to a 9 x 13 oven proof baking dish and level/press gently with spatula. Sprinkle with remaining cheese and bake uncovered for 50 mins. Remove casserole from the oven, cover with foil and let stand for half an hour before serving. Garnish with remaining cilantro, cut into 8 slices and serve hot.

Smoky Lentil Stew with Leeks and Potatoes (cooking.nytimes.com)

  • 1 ½ cups small lentils or use any size green or brown lentil
  • 1 medium onion, halved 
  • 2 bay leaves 
  • 2 whole cloves
  •  Kosher salt and black pepper
  • 4 or 5 medium potatoes, peeled and sliced 3/4-inch thick
  • 3 tablespoons extra-virgin olive oil
  • 2 medium leeks, white and tender green parts, chopped in 1/2-inch pieces
  • 1 teaspoon chopped garlic
  • 1 large thyme or rosemary sprig
  • 2 tablespoons  smoked sweet paprika
  • ⅛ teaspoon ground cayenne, 
  •  Small pinch of saffron (about 12 strands), soaked in 1/4 cup cold water
  • 1 cup chopped canned tomato with juice
  • 2 tablespoons sherry vinegar
  •  Chopped parsley (optional)
  1. Rinse lentils. Put them in a Dutch oven or large, heavy-bottomed pot and add 8 cups water. Pin a bay leaf to each onion half using a whole clove and add to the pot. Bring to a boil over high heat, add a large pinch of salt, then reduce heat to a simmer. Cook with lid ajar for about 30 minutes, until soft. Turn off heat.
  2. Meanwhile, bring a medium pot of salted water to boil, and cook the potato slices until just done, about 10 minutes, then drain and spread out on a baking sheet to cool.
  3. Put 3 tablespoons olive oil in a large skillet over medium-high heat. When the oil is wavy, add leeks and stir to coat. Season with salt and pepper. Let leeks cook briskly, stirring frequently until soft but still bright green, about 5 to 8 minutes. Turn heat to medium, stir in chopped garlic, thyme, and cayenne.
  4. Add saffron and soaking water, the chopped tomato and vinegar. Turn heat to high and let everything simmer for a few minutes. Pour contents of skillet into Dutch oven with lentils. Add the reserved potatoes.
  5. Bring to a boil, then reduce to a simmer. Cook covered with lid ajar for about 10 minutes. Taste and adjust seasoning, then cook for 10 more minutes. The lentils will be quite soft and the potatoes will start to break. Discard onion and thyme sprig.
  6. Finish with a drizzle of extra-virgin olive oil and chopped parsley, if you wish.

Moroccan Beef and Lentils (smartnutrition.ca)

  • 1 lb lean Ground Beef
  • 1 large Onion
  • 3 cloves Garlic
  • 2 Carrots
  • 1 teaspoon ground Coriander
  • 1 teaspoon Cumin
  • 1 teaspoon Cinnamon
  • 1/2 teaspoon Ginger
  • 1/2 teaspoon Turmeric
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 2 cups Beef Broth
  • 28 oz can diced Tomatoes
  • 1 cup dried split Red Lentils
  • 2 teaspoon honey
  • 3/4 cup raisins
  • 3/4 cup dried apricots
  1. In a large pot, saute the ground beef, onion, and garlic over medium heat until the ground beef is cooked through.
  2. Add the carrots, spices, salt, and pepper. Cook 1 more minute.
  3. Then add the broth, tomatoes, lentils, and honey. Turn the heat down to low. Simmer until the lentils are cooked.
  4. Add the raisins and apricots.
  5. Serve over brown rice with a side dish of green beans.