Tuesday, March 26, 2013

Warm and Spicy Lentils



Lentils are an extremely versatile food, delicious hot or cold, pureed into soups, or standing alone. They are a staple in my kitchen, and should be in yours, too, especially if you are following a vegetarian or plant-based diet, as they are an excellent source of  fiber and protein. In 1 cup of cooked lentils, you get approximately: 
63% of your daily fiber requirement (16 g), and 
38% of your daily protein needs (18 g).  

Did you know most Americans only get about 15% of the suggested daily fiber requirement?

Lentils are filling and satisfying, so they make an excellent "diet" food. You won't even want dessert after a delicious cup of this. Serve over brown rice and with a salad on the side for a simple yet well-balanced and flavorful dinner.  

The best part, this makes 2-3 servings, so you can cook once, refrigerate, and then have a yummy meal pre-made for lunch or later in the week.  


Warm & Spicy Lentils 

1/2 of medium size shallot
olive oil for pan about 1 tbs
1/4 tsp cumin
1/4 tsp turmeric
1/4 tsp cayenne
1 cup lentils 
2 cups water
1 small/thin carrot
Salt and pepper to taste


Dice shallot, and set aside. 

Heat a large saucepan or sautuese over medium-low heat.

Cover bottom with olive oil, and let it heat for about a minute. (Do not use high heat! Do not let oil start to smoke). Add in cumin, turmeric, cayenne and shallot. Let it sizzle for about 1-2 minutes, stirring once or twice while it's cooking. Don't let it brown, just get translucent. 

Next, add in lentils and water, continuing to cook on medium-low, for about 10 minutes. Meanwhile, slice the carrot in half lengthwise, and then chop it crosswise, into half moon pieces. When the 10 minutes is up, add in the chopped carrot and continue to cook with the lid on for about 20 minutes, or until all water is absorbed. 

Remove from heat, season to taste with salt and black pepper. 

Benefits

Lentils: An excellent source of protein, fiber, iron, a plethora of minerals and B vitamins, with no fat.  

CuminCumin is high in iron, a mineral needed for energy and immune function. You get 15% of your daily suggested value in just 1 teaspoon. It also helps digestion and has anti-carcinogenic properties

TurmericTurmeric is a powerful detoxifier and anti-inflammatory that also exhibits antiviral, antibacterial, antifungal, and anticancer activity, which helps protect you against many diseases, diabetes, arthritis, Alzheimer’s and other chronic illnesses.





2 comments:

  1. I tried this out last night (using an onion in place of the shallot). I tasted them after all the water had been absorbed and they had sat on a burner with the lid on the cool for about 5 minutes. They were almost done, not crunchy but not quite tender yet either, so when I reheat them I will have to add a little bit more water to the pot. Other than that the taste was great and the aroma form the spices while cooking was intoxicating. A fabulous and simple recipe.

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    Replies
    1. Glad you liked it!

      Sometimes cooking times will vary depending on size and age of lentil. (Older lentils will take longer) For softer lentils, adding more water should do the trick!

      Thanks for reading and letting me know how it turned out!

      - Maria

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