| The LDSCN Weekly Recipe Archive Lentils |  |
Lentil Mania These recipes © 1996-2000 by The Vegetarian Resource Group PO Box 1463, Baltimore, MD 21203 (410) 366-8343 Email: vrg@vrg.org http://www.vrg.org/
By Jacqueline DunningtonHumans have been dining on lentils for centuries. These lens-shaped edible seeds, scientifically classified as the Lens esculenta or Lens culinaris, have been discovered in Bronze Age dwellings on St. Peter's Island in Switzerland. The Bible (Genesis 25:34) records that Esau sold his birthright for a "pottage of lentils". Orange lentils are found in India, Africa, and the Middle East. Botanists are still hunting for clues about the origin of the plant. Meanwhile, vegetarians delight in the flavor and nutritional benefits of its seeds.
LENTIL SALAD
(Serves 5)A classic salad for all seasons.
Dressing:
1 cup pre-cooked green lentils 1 cup pre-cooked orange lentils 1/2 cup celery, finely chopped 1 cup steamed green beans, finely cut 1/4 cup freshly chopped parsley In a salad bowl, mix cooked lentils, celery, green beans, and parsley. Combine dressing ingredients in a small bowl. Toss lentil mixture with dressing and serve on shredded lettuce. Garnish with tomato wedges and chives.
1 Tablespoon mild, prepared mustard Salt and pepper to taste Dash of lemon juice 1/2 cup reduced fat Italian dressing 1 ripe tomato, cut into wedges 1/4 cup finely chopped chives Small head of lettuce, shredded
Serve with crusty whole wheat bread.
Total Calories Per Serving: 149
Fat: 3 grams
LENTIL AND LEEK RISOTTO
(Serves 4)Enjoy this delicious dish.
In a 4-quart deep pot with cover, sauté leeks, garlic, and red pepper in oil. When soft, add broth or water, and stir in rice along with seasonings. Reduce heat and simmer covered for about 40 minutes or until rice is done. Uncover, stir in cooked lentils and re-heat until piping hot. Garnish with parsley and grated carrot before serving.
2 cups well-scrubbed leeks, chopped 1 clove garlic, minced 1/2 cup red pepper, finely chopped 1 Tablespoon olive oil 3 cups vegetable broth or water 1-1/4 cups brown rice Salt and pepper to taste Pinch of basil 1 cup pre-cooked lentils 1/4 cup freshly chopped parsley 1/4 cup finely grated carrots
Total Calories Per Serving: 368
Fat: 6 grams
LENTIL SOUP
(Serves 4)A sturdy and economical soup.
In a deep soup pot, sauté shallots and onions in heated oil. Add water and lentils and bring to a boil. Reduce heat and simmer, adding more water if needed to keep the three-cup level of liquid. Cook lentils until barely tender. Add all other vegetables and seasonings. Continue cooking at least 20 minutes longer. Fork-mash or puree mixture. Serve warm, garnished with croutons or chives.
2 shallots, finely chopped 1 small yellow onion, finely chopped 2 teaspoons olive oil 3 cups water 1 cup dry green lentils 1 red potato, peeled and finely diced 1 large tomato, peeled and diced 1 small stalk celery, diced 1 small carrot, slivered 1/4 cup freshly chopped parsley Salt and pepper to taste Dry croutons or chopped chives
Total Calories Per Serving: 224
Fat: 3 grams
SPICY LENTIL AND PEPPER SAUCE FOR PASTA OR RICE
(Serves 4)A healthy and unusual gourmet treat.
In a deep pot, sauté onions, garlic, and peppers in heated olive oil. Stir often. Cover and reduce heat to low, add tomato and juice, and simmer for 20 minutes. Add cooked lentils and seasonings (including chilies). Heat thoroughly before serving. If the mixture seems too dry at any time, add a few spoonfuls of water. Serve sauce over cooked pasta or brown rice.
1 Tablespoon olive oil 1 large onion, finely chopped 2 cloves garlic, minced 1 cup green and red bell pepper, finely chopped 1 large tomato, diced 1 cup vegetable juice 1 cup pre-cooked lentils 2 cooked, peeled hot chilies, finely minced (canned or fresh) Pinch of basil Salt and pepper to taste
Total Calories Per Serving (without pasta): 145
Fat: 4 grams
LENTIL AND FIVE VEGETABLE STEW
(Serves 4)A fat-free stew loaded with flavor.
In a stew pot, boil well-cleaned chopped leek and shredded carrot in water until tender. Drain well and add remaining ingredients. Cook until well heated. You may want to add a bit of pre-cooked brown rice or your favorite herb seasoning.
1 large leek stalk, finely chopped 1 large carrot, shredded 2 cups water 1-1/2 cups canned crushed tomatoes 1 cup yellow corn kernels 1/2 cup broccoli florets, lightly steamed 1 cup pre-cooked lentils 1 Tablespoon dried red pepper flakes Salt and pepper to taste
Total Calories Per Serving: 168
Fat: 1 gram
Home Page: http://waltonfeed.com/
All recipes compiled by Desi Ellis.
Revised: 2 May 01