Several Good Reasons to Love Lentils
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Lentils are good for so many parts of your life: your body, your blood, your pocketbook, and your taste buds.
Benefits of Lentils
- High Protein: Lentils have the highest level of protein by weight of any plant-based food. With one cup of lentils you can supply 1/3 of the daily protein requirement for a 150-pound adult.
- High Nutrition: Lentils are the mightiest of the beans. In general the smaller the seed, the more nutrition a food has by weight or volume. Like other legumes, lentils are low in fat and high in protein and fiber, but they have the added advantage of cooking quickly.
- Easy to Digest and Cook: Compared to many other beans they are much faster to cook and easier to digest. This is why they have been the mainstay of many cultures for centuries.
- High in Fiber (both soluble and insoluble): Numerous studies have shown diets high in fiber were associated with a whopping 82 percent reduction in risk of death from coronary heart disease!
- Yummy: Some lentils, like brown or French lentils grown in North America, are so tasty that all you have to do is boil them and add a bit of salt. Other lentils are a little more bland so a bit of spice is recommended. Lentils have a mild, often earthy flavor, and they’re best if cooked with assertive flavorings. The best, most delicate lentils are the peppery French green lentils. These hold their shape well, but take longer to cook than other lentils.
- The milder brown lentils also hold their shape after cooking, but can easily turn mushy if overcooked. Indian markets also carry a wide variety of split lentils, called dal. Before cooking, always rinse lentils and pick out stones and other debris. Unlike dried beans and peas, there’s no need to soak them. Lentils cook more slowly if they’re combined with salt or acidic ingredients, so add these last. Bigger or older lentils take longer to cook. Store dried lentils for up to a year in a cool, dry place.
- 1 Cup French Lentils, washed and picked over to remove debris
- 1.5 Cups Bone Broth
- 1" piece of Kombu seaweed
- ½ red pepper, small dice
- ½ yellow pepper, small dice
- 3 scallions, finely sliced
- 2 ribs of celery, peeled and chopped small dice
- 2 carrots, peeled and chopped small dice
- ¼ cup parsley, finely chopped
- 1T dijon mustard
- 1 clove garlic, minced
- 2T red wine vinegar
- 1 lemon, juice & zest
- 2T EVOO
- s/p to taste
- Rinse and clean the lentils
- Put into pot with the Bone Broth and bring to a boil
- Lower the heat and allow to simmer approximately 20 minutes
- Remove from the heat when just tender, not mushy
- Allow to rest with the lid on for 10 minutes
- Then drain off an excess liquid and allow to cool
- Chop all vegetables and add to the lentils
- Make the Dressing:
- Add the vinegar, lemon, zest, dijon mustard and garlic to small food processor
- Process to blend and chop the garlic
- Slowly add the EVOO into the mixture with the motor running to emulsify
- Taste and adjust the seasoning to taste