LENTILS
Lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavours from other foods and seasonings, are high in nutritional value and are available throughout the year. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking. While the flavour differs slightly among the varieties, they generally feature a hearty, dense and somewhat nutty flavour. I have found that puy lentils are nicer in a tomato based dish because they keep their shape very well. The red ones are lovely in a lentil roast.
Tips for Preparing and Cooking Lentils can be prepared on the day of serving since they do not need to be pre-soaked. Place the lentils in a strainer, and rinse them thoroughly under cool running water.
The Healthiest Way of Cooking Lentils To boil lentils use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those brought to a boil in the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, red ones about 20 minutes.
12 | THE WESTCOUNTRY FOODLOVER
4 tbsp Tamari 4 tsp ground cumin
A Few Quick Serving Ideas Combine cooked lentils and chopped sweet peppers and season with your favourite herbs and spices, to make a delicious cold salad.
Toss buckwheat soba noodles with cooked lentils, small broccoli florets and leeks. Dress with olive oil mixed with garlic and ginger.
Moroccan lentil soup is easy to make. After cooking lentils, add diced vegetables of your choice and season with soy sauce, coriander, cumin, turmeric and cayenne.
This lentil roast is one of my favourite Sunday dishes. It slices beautifully looks good on the plate and is quite filling.
LENTIL ROAST
350g red lentils 25g margarine 4 tbsp lemon juice
For the Stuffing: 2 large onions 4 cloves of garlic 100g mushrooms 100g breadcrumbs 1 tsp dried sage (I use mixed herbs) Small bunch fresh parsley finely chopped
1 Preheat the oven to 2000c /Gas 6.
2 Wash the lentils and bring to the boil in 1
/2 pint of water. Simmer gently until the lentils are soft.
3 Mix the cumin, margarine, lemon juice, and Tamari into the lentils and season (the Tamari and cumin make this pretty tasty so it’s worth trying the mix before you season).
4 Make the stuffing. Chop and fry the onions, garlic, mushrooms in a little olive oil until the onions are soft but not brown. Turn off heat and stir in the breadcrumbs, sage & parsley.
5 Grease a 2lb loaf tin and then layer the lentils, stuffing and more lentils into the tin.
6 Dot the top with margarine and bake in the oven for about an hour until golden brown.
7 Serve with roast potatoes and steamed vegetables.
January pulses
and grains
SUZY LANGDON OF HEALTHFOODSUK TEACHES US MORE ABOUT THESE NUTRITIOUS FOODS AND HOW TO USE THEM
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