Lentils are a legume traditionally served in soups and salads, particularly in French, Indian and Middle Eastern cuisines. They offer a concentrated level of nutrients, such as protein, fiber and minerals, and cooking them is easy because no presoaking is required. Simmer them until the texture becomes tender, and add herbs and spices for a low-fat protein meal.
Lentil Salad
A bean salad is an alternative to a produce-based salad, which may be helpful as a main course or on the side of a vegetarian entree due to the significant protein content in lentils. French green lentils are the traditional type used for salads, and they offer a mild flavor that herbs, spices, olive oil, finely chopped vegetables and grains dress up. A Middle Eastern salad with mint, lemon juice and couscous, or a Mediterranean salad with roasted red pepper, basil and feta give you a couple of flavorful, nutritionally beneficial options. A French lentil salad includes tarragon, chicken, salt, pepper, shallots and carrots.
Lentils in Soup
Perhaps the best-known dish that lentils are made with is lentil soup. Many lentil soup recipes originated in India or the Middle East. A common Indian lentil soup called dal includes red lentils, stock, cauliflower, green beens, sweet potatoes, curry and coconut. Red lentils cook quickly and are ready to serve when the shapes of the individual legumes begin to blend. A Middle Eastern lentil soup includes lamb and mint. A dollop of yogurt complements each soup variety.
Lentil Loaf
One of the nutritionally useful aspects of lentils is the high protein content, which makes them an effective substitute for meat. A meatloaf alternative is lentil loaf that includes vegetables, spices, bread crumbs and brown rice.
Lentil Burger
Serve lentil patties instead of beef or veggie burgers. Mix lentils, herbs, spices, egg and finely chopped vegetables and fry them in oil, form the mixture into disks and fry them in oil. A whole-grain roll, pita or flat bread adds fiber to the already rich content included in lentils.
Pasta
French green lentils provide a tender textured meat alternative in pasta sauce. Combine ziti, rigatoni or rotini with tomato sauce, garlic, capers, ooked lentils and Pecorino Romano cheese. This dish offers your body complex carbohydrates, its main energy source.
References
- "The New Food Lover's Companion"; Sharon Tyler Herbst, et al.; 2007
- Bon Appetit: Lentils
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