We grow some of the healthiest foods in the world in Canada. If you Google - top ten health foods – the list is bound to include oatmeal, blueberries, flax, quinoa and many other superfoods grown or raised right here in Canada. This article explores one of those superfoods – lentils. Why are they considered a superfood and how can you easily add more lentils to your diet? Read on…
Why are lentils a superfood?
1. Fibre: One half cup (125 mL) of cooked lentils
has almost 8 grams of fibre, which, is about 30 percent of what you require for
the day! Eating a diet high in fibre helps lower cholesterol, reduces your risk
of heart disease and makes your digestive system happy!
2. Potassium: Bananas are often touted as being high in
potassium, which they are. But did
you know that a 1/2 cup (125 mL) of cooked lentils has over 350 mg of
potassium, which is 10 percent of your daily requirement and the same amount as
a large banana. Potassium is essential for maintaining fluid and electrolyte
balance and, therefore, helps to regulate blood pressure.
3. Folate: Lentils
are high in folate, (folic acid) a B-vitamin(9) that is instrumental in cell
development and repair and is especially important for pregnant women as it
helps prevent neural-tube
defects, such as spina bifida. One half cup of cooked lentils is 45 percent of your
daily requirement for folate!
4.
High Protein, Low Fat: Half a cup (125 mL) of cooked lentils
contains 115 calories and less than half a gram of fat. It also has 9 grams of
protein, which is almost 20 percent of the protein you require for a day!
5. Blood
Sugar Control: Lentils
have a low glycemic index value which means that when you eat them they are
digested slowly and don’t spike your blood sugar levels. This is good for
people with diabetes or at risk of developing diabetes. It is also helpful if you are trying to
loose weight!
Buying:
Generally,
when buying dried lentils, look for bright colour, uniform size and smooth
skins without chips or shriveled seed coats. It is a good idea to rinse and
sort lentils before cooking. Lentils do not require soaking. They also don’t
take very long to cook. However, canned lentils offer quick convenience for
recipes that call for cooked lentils. Simply drain, rinse and add to the recipe!
Note: A (540 mL/19 oz.) can lentils
drained is approximately equivalent to 2 cups (500 mL) of cooked lentils.
Storing:
Dry
lentils will keep almost indefinitely stored in a tightly-covered container in
a cool, dry place. If exposed to light, pulses tend to lose their colour but
flavour, nutrition and texture will not be affected as long as they are tightly
sealed. However, the longer lentils are stored, the dried they become. This means
they may take longer to cook and may remain slightly chewy after cooking. It is
best to use dry lentils within one year of purchase.
Cooking Tips:
1. No pre-soaking required. It’s important to
use unsalted water, as salt hardens and toughens lentils when cooking. Seasoning
can and should be added at the end of the cooking.
2. One cup (250 mL) of whole, dry lentils
plus 2 ½ - 3 cups (625 – 750 mL) unsalted water cooked for 20 to 30 minutes
equals 2 ½ cups (625 mL) cooked lentils.
3. One cup (250 mL) of split, dry lentils
plus 2 cups (500 mL) unsalted water cooked for 5 to 15 minutes equals 2 cups
(500 mL) cooked lentils.
4. Lentil Puree: Place cooked lentils in a
food processor. For every cup (250 mL)of cooked lentils, add ¼ cup (60 mL) water.
Blend until smooth. Lentil puree has a similar consistency to canned pumpkin. Add
additional water 1 tablespoon (15 mL) at a time if more moisture is needed. Store in the refrigerator for up to 3
to 4 days, or freeze for up to 3 months.
Easy Ways to Add More Lentils to Your
Diet:
1. Puree them and use them to make a dip like
hummus. Check out the Baked Spinach & Artichoke Dip with Gouda recipe. The
lentils are processed with the cream cheese and sour cream. No one will know
they are even there!
2. Add them to your soup, stew, salad or even
stir fry. Try using split red
lentils for some added colour! My Mom adds them to her Greek Salad.
3. Enjoy a vegetarian entrée or side dish
made with lentils.
4. Use lentils to stretch ground meat. Simply add split red lentils or pureed
lentils to the ground meat. Check out the Sloppy Joe recipe for an example of how
to do that!
Here are a
sampling of lentil recipes including a salad, soup, dip and two examples of
stretching the flavour of meat with some lentils! Enjoy!
Lentil Caprese Salad
Ingredients:
Salad:
2 cups (500 mL)
chopped baby kale or spinach
1½ cups (375 mL)
halved cherry tomatoes
1 cup (250 mL)
bocconcini cheese, sliced (200g container, drained/rinsed)
1 cup (250 mL)
cooked lentils
2 Tbsp (30 mL)
finely sliced basil
1 green onion,
sliced thinly
Dressing:
3 Tbsp (45 mL)
balsamic vinegar
3 Tbsp (45 mL)
olive oil
1 tsp (5 mL)
whole grain mustard
¼ tsp (1 mL) coarse
black pepper
to taste sea salt
Directions:
1. Combine the kale, tomatoes, cheese,
lentils, basil, and onion together in a large bowl.
2. In a separate bowl, whisk together the
dressing ingredients and season with salt.
3. Just before serving, toss the salad with
the dressing.
Servings: 4-6
Recipe courtesy:
Lentils.ca
Baked Spinach & Artichoke Dip with
Gouda
Ingredients:
1 Tbsp (15 mL)
canola oil
1 small onion,
chopped
2 garlic cloves,
crushed
1-10 oz (300 g)
bag baby spinach, torn or chopped
1/4 tsp (1 mL)
cumin
1/4 tsp (1 mL)
salt
1-8 oz (250 g)
package cream cheese, softened
1/4 cup (60 mL)
sour cream
1 cup (250 mL)
canned lentils, drained well
1-4 oz (110 mL)
jar marinated artichoke hearts, drained and coarsely chopped
1/2 cup (125 mL)
grated aged Gouda, divided
1/2 cup (125 mL)
freshly grated Parmesan cheese, divided
dash ground black
pepper
dash sea salt
Directions:
1. In a large, heavy skillet, heat canola oil
over medium-high heat and sauté the onion for 5 minutes, until soft. Add the
garlic and spinach and cook for 3-4 minutes, until the spinach wilts and any
excess moisture has cooked off. Add the cumin and salt, stir to combine and
remove from the heat. Preheat the oven to 350°F (180 C).
2. Place cream cheese, sour cream, lentils,
artichoke hearts, and spinach mixture in the bowl of a food processor and
pulse, scraping down the sides of the bowl, until almost smooth – do not worry
about a few remaining chunks. Add half the Gouda and Parmesan and a pinch of salt
and pepper. Pulse until combined.
3. Transfer to a shallow baking dish, cover
loosely with foil and bake for 20 minutes, until warmed through. Remove the
foil, sprinkle with remaining Gouda and Parmesan and bake another 10-15
minutes, until the cheese is melted and the edges are bubbly. Serve warm with
pita or tortilla chips, sliced fresh baguette, or grainy crackers.
Servings: 8-10
Recipe courtesy:
Lentils.ca
Lemon Lentil Soup
Ingredients
2 tsp (10 mL) canola
oil
1 onion, chopped
2 cloves garlic,
finely chopped
pinch hot red
pepper flakes
1 tsp (5 mL) cumin
1½ cups (375 mL) dry
split red lentils, cleaned and rinsed
6 cups (1.5 L) chicken
stock
2 tbsp (30 mL) lemon
juice
2 tbsp (30 mL) fresh
parsley, finely chopped
salt and pepper
to taste
Directions:
1. Heat oil in
large saucepan or Dutch oven.
2. Add onion,
garlic and hot pepper flakes and cook on low heat for five minutes.
3. Add cumin and
lentils, combine well. Add stock, salt and pepper and bring to a boil.
4. Reduce heat,
cover and simmer until lentils are tender and soup is beginning to thicken, about
30 minutes.
5. Add extra
stock or water to thin if necessary. Add lemon juice.
6. Serve
sprinkled with parsley.
Servings: 5
- 6
Recipe courtesy:
Lentils.ca
Bacon Lentil Burrito by Chef Michael Smith
My kids love
these burritos but they don’t know why. I do though. Lentils are flavour
sponges. Lentils do such a good job absorbing the bright sunny flavours of the
southwest that no one notices the missing **** in this burrito. They notice the
crisp smoky bacon though!
Ingredients:
For the burrito filling:
4 thick slices of
bacon, chopped
1 onion, diced
1 tsp (5 mL)
chili powder
1 tsp (5 mL) cumin
powder
1 tsp (5 mL) dried oregano
1 cup (250 mL) dry green Lentils
4 cups ( 1 L) water
1 cup (250 mL) corn
1 tsp (5 mL) salt
1 tsp (5 mL) your favourite hot sauce
To assemble the
burritos
4 large soft
tortillas
1 carrot,
shredded
4 ounces or so of
‘taco-blend’ shredded cheese
¼ cup (60 mL) or
so of your favourite salsa
a handful or two
of cilantro leaves and tender stems
Directions:
1. Begin by crisping the bacon. Toss it into
a saucepot along with a splash or two of water. Bring the mixture to a simmer.
As the bacon begins simmering the water will encourage it to cook evenly.
Eventually the water boils away leaving the bacon bits to crisp in the rendered
bacon fat. Be patient. When the bits are crisp strain them out and reserve.
2. Toss the onion and seasonings into the pan
and stir until the flavours brighten and the textures soften, 5 minutes or so.
3. Pour in the lentils and water and bring
the mixture to a slow, steady, simmer. Continue cooking as the lentils absorb
the moisture and begin softening. Stir occasionally and keep an eye on the
works. Eventually they’ll become tender and absorb all the water, about 45
minutes or so. If the mixtures still seems a bit wet for a burrito filling just
simmer a few minutes longer. In the last few minutes of cooking stir the corn,
salt and hot sauce into the works.
4. Lay 4 tortilla shells out on your work
surface and evenly divide the filling between them. Top with grated carrot,
grated cheese and salsa. Sprinkle on the crisp bacon and top with lots of
cilantro. Fold in the sides and roll the works up tightly. Shout ‘caliente!’
Serve and share!
Servings: 4
Recipe courtesy: Michael
Smith and Lentils.ca
Red Lentil, White Bean & Beef Sloppy
Joes
Ingredients:
3 lb (1.5 kg)
ground beef
2 (19 oz/540 mL)
cans navy beans
2 cups (500 mL) dry
split red lentils
1 (28 oz/796 mL)
can crushed tomatoes
1 (28 oz/796 mL) can
diced tomatoes
3 carrots,
chopped
2 celery stalks,
chopped
4 cloves garlic,
chopped
12 cups (4 L) water
1/3 cup (75 mL) molasses
1/3 cup (75 mL) brown
sugar
1 tbsp (30 mL) garlic
powder
1 tbsp (30 mL) onion
powder
1 tbsp(30 mL)
basil
½ cup (125 mL) apple cider vinegar
salt and pepper
to taste
Directions:
1. Preheat oven to 375° F (190° C).
2. Place uncooked ground beef into large
roaster, stir in the rest of ingredients, except for salt and pepper. Bake for
about 2.5 hours. Stir two or three times during cooking.
3. Add salt and pepper to taste.
Servings: 12-16
Recipe courtesy:
Lentils.ca
