Lentils – info & recipes
Lentils are a nutritional super food. They are high in protein, calcium, magnesium, potassium, vitamin a and fibre, and low in fat and cholesterol, and are low g.i.
Choose organically grown lentils when possible.
Lentils are easy to prepare. Unlike other beans, lentils do not need to be presoaked. Before cooking, sort lentils well, picking out any small stones, and then wash them thoroughly. To cook, place lentils in saucepan, cover with water and boil until tender, approximately 30-45 minutes.
Pumpkin & lentil soup
1 cup lentils
1tbsp olive oil
2 large onions, diced
1 kg pumpkin, peeled & chopped into medium pieces
2 carrots, grated
400g tinned tomatoes
6 cups vegetable or chicken stock
Sea salt & freshly ground pepper
Flat leaf parsley (or other fresh herbs), chopped
Heat oil, add onion & cook gently until transparent. Add pumpkin, carrot & tomatoes & cook for 5 minutes, then add lentils & stock & simmer for 10 minutes. Reduce heat, add salt & pepper to taste & cook for 1 hour or until lentils are tender & maintain shape. Serve sprinkled with fresh herbs.
lentil salad
1 cup lentils
1 small red onion, finely diced
1 tomato, finely chopped
2 tbsp chopped parsley or coriander
1 clove garlic, finely chopped
1 tsp garam masala
¼ cup sunflower or mustard seed oil
1tbsp cider vinegar
sea salt & pepper to taste
coriander leaves
Boil lentils until just tender. Leave to drain. Place lentils in bowl & add onion, tomato & herbs. Mix together mustard oil, vinegar, garam masala, garlic, salt & pepper, then stir into lentils. Garnish with coriander leaves.
lentil, carrot & date cake
125g butter , softened (or sunflower oil)
¼ cup maple syrup or honey
2 eggs
2 grated carrots (250g)
¼ cup lentils
1 cup chopped dates
1 ½ cups self-raising flour (wholemeal, unbleached or ½ & ½, or can substitute
Spelt or gluten free flours)
½ teasp bicarbonate of soda
Preheat oven to 180 degrees celcius. Cover washed lentils with water & cook until very soft, then drain. Mix butter & maple syrup & then beat in eggs one at a time. Stir in carrot, then sifted flour & bicarb, finally add the lentils & dates, mix well. Spread mixture into a greased 21 x 11 cm loaf tin. Bake in oven for 1 hour.
