Lovely Lentils - 4 mouthwatering healthy recipes you'll love

Lentils are a fantastic healthy addition to any diet. Around 30% of lentils calories come from protein, and in countries like Asia and Africa they're is a vital protein source. In order to make the most of this fabulous vegetarian protein, Lentils is best combined with grains or nuts and seeds, and you'll often find that recipes combine them this way. Combining it in this way provides complimentary amino acids (building blocks of protein) making a complete and usable protein.


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Lentils are also a fantastic source of low GI carbohydrates and fibre, making them fantastic for regulating blood sugar and providing sustained energy. Red lentils have less fibre than other types but are still a great fibre source. They contain a mix of soluble and insoluble fibre. Soluble fibre absorbs water and creates a gel like substance, softening the stool, insoluble fibre on the other hand, stays firm and pushes things through the digestive tract.

Lentils are also a good source of vegetarian iron and other minerals such as molybendum, managanese and copper. They also contain B vitamins like Thiamin (B1) and folate (B9).

With their awesome nutritional profile, lentils are great for your overall health. The wonderful amount of fibre is great for digestive health and reducing constipation. Lentils are also good for your heart and cardiovascular system. The soluble fibre in lentils helps to prevent cholesterol reabsorption in the intestines, while folate is shown to reduce homocysteine levels. Lentils are also a good source of magnesium which can help to reduce blood pressure and improve circulation.

Lentils have a delicious earthy flavour. They make a great addition to any soup or salad. They are available in a variety of colours including red, green, brown, black, blue or puy lentils. You can also buy them dry and uncooked, or in precooked cans, ready to eat.  They also freeze really well. I make some great lentil soups during winter which keep for ages in the freezer. Store your uncooked lentils in an air tight container in the cupboard and they’ll last a long time.

As with beans, lentils have some components that reduce digestion and nutrient absorption, they contain trypsin inhibitors, for example. Trypsin is a digestive enzyme present in the stomach and you guessed it, a trypsin inhibitor inhibits it. The best way to combat this is to soak lentils over night.

Moroccan lentil and chickpea soup

Recipe from www.food.com, find it here

Total Time: 1 hour 10 minutes

Prep Time: 5 minutes

Cook Time: 1 hour 5 minutes

Ingredients

•  2 tablespoons butter
• 2 onions, chopped
• 1 celery rib, chopped
• 1 teaspoon ground cinnamon
• 1/2 teaspoon turmeric
• 1/2 teaspoon salt (or to taste)
• 1/2 teaspoon ground pepper (or more to taste)
• 1/4 teaspoon ground ginger
• 1/4 teaspoon hot pepper sauce
• 1 pinch saffron (large pinch, crumbled)
• 1 (28 ounce) can diced tomatoes, pureed
• 1 cup brown lentils
• 1 (19 ounce) can chickpeas, drained
• 4 cups vegetable broth
• 1/4 cup vermicelli, broken (or orzo or other small pasta)
• 2 tablespoons flour
• 1/2 cup fresh parsley
• 1/2 cup fresh cilantro (coriander)
• 1/4 cup lemon juice

Directions

1 In large heavy saucepan, melt butter over medium heat. Stir in onion and celery and cook, covered, for 7-10 minutes or until onion is tender, stirring occasionally.

2 Add cinnamon, turmeric, salt, pepper, ginger, hot pepper sauce and saffron. Cook, stirring, for 2 minutes. Add tomatoes, lentils, chickpeas and broth. Bring to boil, reduce heat, and simmer, covered, for about 40 minutes or until lentils are tender.

3   Stir in noodles and simmer, covered, about 7 minutes longer or until noddles are just tender. In bowl, whisk flour, and 1 cup water until smooth. Whisk flour mixture into soup and simmer, stirring often, for 2-4 minutes or until soup is thickened and no raw flour taste remains.

4   Stir in half of the parsley and cilantro, and all of the lemon juice. Taste and adjust seasoning, adding up to 1/2 tsp. more salt if needed. Garnish with remaining parsley and cilantro.

Haloumi and lentil salad

Recipe from www.taste.com.au. Find recipe here

Ingredients

·         2 x 400g cans brown lentils, drained, rinsed

·         1 small red onion, thinly sliced

·         1 Lebanese cucumber, halved, sliced

·         2 tomatoes, chopped

·         1/2 cup mint leaves, shredded

·         1 1/2 tablespoons lemon juice

·         1 tablespoon extra-virgin olive oil

·         250g block haloumi cheese

·         2 tablespoons plain flour

·         2 tablespoons vegetable oil

Directions

1. Combine lentils, onion, cucumber, tomatoes, mint, lemon juice and oil in a bowl. Season then toss to combine.
2. Cut haloumi lengthways into 8 slices. Pat-dry with paper towels. Dust lightly with flour and shake off excess.
3. Heat oil in a non-stick frying pan over medium heat. Cook haloumi, in batches, for 2 minutes each side, or until golden.
4. Drain haloumi on paper towels.
5. Serve lentil salad topped with warm haloumi.

Ethiopean style lentils with sweet potato

Find recipe at www.food.com, here

Total Time: 25

Prep Time: 5

Cook Time: 20

Serves 2

Ingredients

• 1/2 onion, diced
• 3 garlic cloves, minced
• 1 teaspoon fresh ginger, minced
• 1/2 small sweet potatoes or 1/2 small yam, diced
• 1/4 red sweet bell pepper, diced
• 1 teaspoon olive oil
• 2 tablespoons lentils (split red)
• 1 -2 teaspoon tomato paste
• 1 cup water
• 3/4 teaspoon paprika
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground allspice
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground fenugreek
• 1/4 teaspoon ground ginger
• salt or soy sauce
• black pepper

Directions:

1. Sauté the onion, garlic, ginger and yam in olive oil at medium heat until the onions are almost translucent.
2. Add the red bell pepper and sauté for an additional minute.
3. Add the lentils, tomato paste and water. Bring water to a boil.
4. Add the paprika, coriander, allspice, fenugreek and ginger.
5. Lower heat slightly and allow the stew to simmer for 20 minutes or until the lentils are tender and all the water absorbed.
6. Add salt, soy sauce and black pepper as needed, and serve.

Vegetarian lentil burger

Recipe from 101 cookbooks, find it here

Ingredients

·         3 cups cooked black lentils

·         4 large eggs

·         1/2 teaspoon fine-grain sea salt

·         1 onion, finely chopped

·         1 cup toasted fine (whole-grain) bread crumbs

·         1 tablespoon extra-virgin olive oil (or clarified butter)

Directions

1.      Combine the lentils, eggs, and salt in a food processor. Puree until the mixture is the consistency of a runny yet textured hummus - its o.k. if many of the lentils remain whole (see photo).

2.      Pour into a mixing bowl and stir in the onion. Add the breadcrumbs, stir, and let sit for a couple of minutes so the crumbs can absorb some of the moisture. At this point, you should have a very moist mixture that you can easily form into twelve 1 1/2-inch-thick patties. I err on the moist side here, because it makes for a nicely textured burger. You can always add more bread crumbs a bit at a time to firm up the dough if need be. Conversely, a bit of water or more egg can be used to moisten the batter.

3.      Heat the oil in a heavy skillet over medium low, add 4 patties, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Turn up the heat if there is no browning after 10 minutes. Flip the patties and cook the second side for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties. Carefully cut each patty in half, insert your favourite fillings, and enjoy immediately.

Makes 12 mini burgers.