January -- Lentils

Lentils are a high protein, high fiber legume.  They grow in pods that contain either one or two lentil seeds that are round, oval or heart shaped discs.  They may be sold whole or split into halves.  There are dozens of varieties.  Lentil seeds have been found at archaeological sites in the Middle East.  They are primarily grown commercially in Turkey, Canada, China and Syria.
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Lentils can be stored for 12 months if kept in an airtight container in a cool, dry and dark place.  Lentils are an excellent source of folate and a very good source of dietary fiber, copper, phosphorus and manganese.  They are also a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.  Lentils are quick and easy to prepare and their low cost makes them an easy form of high quality protein for many people around the world.

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Lentil Chowder (Marilyn’s recipe)
Ingredients:

• 6 cups water
• 1 ½ cup dry lentils (rinsed)
• 2 tsp salt
• 1 cup celery
• 1 red pepper, diced
• 1 cup chopped kale (optional)
• 2-3 carrots, peeled and diced
• 3 medium potatoes, peeled and diced
• 1 cup onion, diced
• 2 cloves garlic, minced
• 2 Tbsp olive oil
• 16 oz can petite diced tomatoes
• 1 tsp marjoram
• Pepper to taste

Directions:
Combine lentils, water, and salt.  Cover and simmer 30-40 minutes.  Saute onion, garlic and celery in olive oil until onions are transparent.  Combine with lentils.  Add remaining ingredients.  Cook 30-40 minutes.  Add salt and pepper to taste.

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Red Lentil Dal  (from cooking.nytimes.com)
Ingredients:

• 2 Tbsp olive oil or coconut oil
• 1 cup finely chopped onion
• 2 ½ cups (about 1 medium) finely diced sweet potato
• 1 Tbsp minced ginger
• 2 garlic cloves, minced
• 1 Thai red chili finely diced or 1 tsp cayenne pepper
• 1 cup red lentils
• 2 tsp ground coriander
• 2 tsp ground cumin
• 2 tsp turmeric
• 1 tsp ground ginger
• 1 cup canned chopped tomatoes
• Salt to taste
• 3 Tbsp chopped cilantro

Directions:

1. In a large saucepan heat oil and saute onion until softened.  Add sweet potato, and saute for about 5 minutes.  Add minced ginger and garlic; stir, and reduce heat to low.
2. Add chili, lentils, coriander, cumin, turmeric and ground ginger to pan.  Stir until lentils are well coated with oil.  Add tomatoes and 4 cups water.  Raise heat to bring to a boil, then reduce heat until mixture is at a fast simmer.  Cook uncovered until lentils and potatoes are soft, stirring occasionally, about 25 minutes.
3. Season to taste with salt, and continue to simmer until mixture has thickened, about 10 minutes.  Whisk dal to amalgamate lentils and sweet potatoes.  If dal is too soupy, increase heat and cook for a little longer.
4. To serve, place dal in a serving bowl and sprinkle with chopped cilantro.  If desired, shave thin strips of fresh coconut on top.  Serve hot.

Serves: 4-6

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Marinated Lentil Salad  (adapted from Budgetbytes.com)

Ingredients:
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Lemon Garlic Dressing

• 1 lemon
• ¼ cup olive oil
• 2 cloves garlic, minced
• 2 tsp. Dried oregano
• 1 tsp salt
• Freshly cracked pepper

Salad

• 1 cup dry brown lentils
• 1 bunch parsley
• 1 pint grape tomatoes
• ½ small red onion
• 1 cup diced celery
• 3 oz. feta, crumbled (optional)

Directions:

1. Boil 3 cups water in a pot and add the lentils.  Cook until the lentils are tender (about 20 minutes).  Drain the lentils in a colander and rinse briefly with cool water until they are cooled.
2. While lentils are cooking, prepare the lemon garlic dressing.  Zest or grate the rind of one lemon.  Juice the lemon.  In a small bowl whisk together the lemon juice, olive oil, minced garlic, oregano, salt and freshly cracked pepper.  Set aside.
3. Rinse the parsley well, shake off water and pull the leaves from the stems.  Chop the parsley.  Cut the grape tomatoes in half.  Finely dice the red onion.
4. When the lentils are cooked, drained and cooled, add the above ingredients and the dressing.  Stir to combine.
5. Serve immediately or refrigerate until ready to eat.  The Feta can be added before serving.

Serves: 6

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Lentil Loaf   (adapted from food.com)

Ingredients:

• 2 cups water
• 1 tsp salt
• 2 bay leaves
• 1 cup lentils
• 1 onion diced
• 1 cup quick cooking oats
• 1 cup grated cheddar cheese (swiss, monterey jack or american or vegan cheese can be used)
• 1 egg beaten (egg replacer can be used)
• 4 ½ oz spaghetti sauce or tomato sauce
• 1 tsp garlic powder
• 1 tsp dried basil
• 1 Tbsp dried parsley
• 1 tsp seasoning salt
• ½ tsp black pepper

Directions:

1. Add salt and bay leaves to the water and boil in sauce pan.  Add lentils and simmer covered 25-30 minutes, until the lentils are soft and most of the water is evaporated.  Remove from fire.
2. Drain and partially mash lentils.  Scrape into mixing bowl and allow to cool slightly.
3. Stir in onion, oats and cheese until mixed.
4. Add egg, tomato sauce, garlic, basil, parsley, seasoning salt and pepper.  Mix well
5. Spoon into loaf pan that has been generously sprayed with Pam or well greased.  Parchment paper can be used.
6. Smooth top with back of spoon.
7. Bake 350 degrees for 30-45 minutes until top of loaf is dry, firm and golden brown.
8. Cool in pan on rack for about 10 minutes.  Run a sharp knife around edges of pan and turn out loaf onto serving platter.

Serves: 4-6   Calories 264

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Lentil Roast  (from Apple a Day)

Ingredients:

• 2 cups cooked lentil
• 1 can (14 1/2 oz) canned milk (could substitute coconut milk)
• ½ cup cooking oil
• 1 ½ cup fine dry bread crumbs
• 1 egg beaten (can use egg replacer)
• 1 cup chopped nuts
• 1 tsp salt
• 1 tsp sage
• ½ cup grated onion
• 1 cup grated carrots
• 1 cup grated celery

Directions:
Combine all ingredients and mix thoroughly.  Add more bread crumbs if a drier loaf is desired.  Spoon into a greased 1 ½ quart casserole and bake in a 350 degree oven for 1 hour.  Serve with gravy if desired.
Serves: 8-10

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