Conscious Choice: The Versatile Lentil

Lentil-Cheese Quesadillas
The commonly found green or brown lentils make a satisfying hot quesadilla filling, especially when served alongside salsa, sour cream and guacamole.

2 tablespoons olive oil

1 small onion, diced

2 cloves garlic, crushed

1 1/2 (one & one-half) cups cooked lentils (or one 15.5-ounce can), drained

1/2 (one-half) teaspoon Adobo seasoning

1/2 (one-half) teaspoon oregano

3/4 (three-fourth) cup Monterey Jack or Pepper Jack cheese

6 flour tortillas

Heat heavy skillet over medium heat; add oil and sauté onion, garlic, Adobo and oregano for 4-5 minutes, until onion is tender. Add lentils and heat through, about 2-3 minutes, until mixture is thick and liquid is gone.

To make quesadilla: Over low-medium heat, in a heavy skillet sprayed with vegetable oil spray, place one flour tortilla. Spread with 1/2 cup of lentil filling and 1/4 cup of cheese. Top with second tortilla. When cheese is melted and bottom tortilla is golden, flip to the other side. Brown for 1-2 minutes and remove to cutting board or plate. Cut into 6 wedges and serve. Makes 3 quesadillas with 1/2-cup filling each.

Note: Look for Adobo seasoning with the Goya products.

Lentil Salad
A great way to use up leftover rice, this lentil salad is a complete protein that provides a refreshing, tangy accompaniment to any main dish. While brown or green lentils are most prevalent in markets, experiment with different varieties to find your favorite.

1 small onion, diced

1 medium green pepper, diced

1 medium red pepper, diced

1 tablespoon coarse salt

1 1/2 (one & one-half) cups lentils (or one 15.5-ounce can), drained

1 1/2 (one & one-half) cups rice, cooked and cooled

Dressing:

4 tablespoons olive oil

2 tablespoons balsamic vinegar

1/2 (one-half) teaspoon cumin

1/2 (one-half) teaspoon oregano

Mix onion and peppers with coarse salt and let stand for 10-15 minutes. Meanwhile, mix lentils and rice in separate bowl. In another small bowl, whisk together oil, vinegar and spices until blended. Rinse onion and pepper under clear running water to remove salt, and then add to rice and lentils. Stir in dressing and serve.

Makes 8 half-cup servings.

June 2006 | Choice Eating

The Versatile Lentil

Cook up an Ancient Delight

Story & Recipes by Christine Gable

It’s really quite easy to walk past them in search of faster, flashier, ready-to-go food. After all, sitting quietly in their dried splendor in plain one-pound bags, quite unadorned, they need a creative cook to bring out their best. And yet, this legume’s rich and ancient history makes it worth looking for. Have you met the incredible lentil yet?

The lowly lentil traces its origins back 10,000 years to the Fertile Crescent. Revered in ancient herbals as having medicinal qualities, the lentil was one of the first grain legume or “pulse” crops to be domesticated.

One of the most interesting uses of lentils is as an ancient packaging pellet. In the first century, over 2.8 million pounds of red lentils were used by Egyptians to cushion a famous obelisk that was traveling to the Vatican City. While we haven’t resorted to using lentils for packing material today, some things have not changed: Lentils are still an economical high-protein staple with an adaptable flavor that can be seasoned to different ethnic palates, and we can still tap into its many attributes. “The benefits of lentils are threefold: protein, fiber and cost,” said dietitian Marilyn Tanner, American Dietetic Association spokeswoman.

Stefanie Bryn Sacks, culinary nutritionist and creator of Nutricook, a three-phase program to help prevent illness and restore health through personalized nutrition therapy and culinary guidance, loves the versatility and variety of lentils. There are dozens of different varieties available, and you can find them in natural foods and international markets.

“Dense brown lentils (greenish in color) are great for soups, stews and patés,” said Sacks. “Light and fluffy red lentils are a superb addition to soups and stews. Both green lentils and Beluga lentils add texture to warm or cold salads, and smooth white lentils are delicious in salads or stuffing.”

Ancient Health Boost

For only pennies per spoonful, lentils can benefit the heart, kidneys and colon, in addition to providing cancer-preventing neutraceuticals.

“They are a good source of protein, folic acid, and dietary fiber,” said Michael T. Murray, coauthor of The Encyclopedia of Healing Foods (Atria, 2005). “They also contain many trace minerals.”

“Interestingly…researchers found a significant reduced frequency of breast cancer in those women who consumed a higher intake of beans or lentils,” said Murray. “Eating beans or lentils two or more times per week was associated with a 24 percent reduced risk of breast cancer.”

Lentils are also chockfull of cholesterol-lowering fiber. Murray said they’ve been used to manage blood-sugar disorders because their high fiber content prevents blood sugar from rising rapidly after meals, in addition to being low in fat, but high in carbohydrates, protein, calcium, iron, phosphorus and B vitamins.

Simple to Store and Cook

Dried lentils can be kept almost indefinitely in a sealed container — perfect for emergency rations if need be. There is a deep sense of satisfaction and security in seeing a beautiful array of red, white or brown dried beans lined up in glass jars on a pantry shelf, ready and waiting.

The lentil is easy to cook because it does not require presoaking and needs only about 20-30 minutes cooking time — depending upon age.

One cup of dried lentils yields over three cups cooked. Remember to sort through the dry beans before cooking to remove any pebbles, then rinse with water in a colander, and they’re ready for the stove. For easier digestion, don’t add any salt until they’re tender or they may stay a bit crunchy and will be harder to digest.

Weekends are a great time to cook up a pot of lentils, whether for a salad, casserole or light lunch. And if several days pass and you can’t use them all, just toss the cooked lentils into the freezer and you’ll have a nutritious protein ready to boost soups, stews or casseroles at a moment’s notice. Lentils can also be sprouted for a good source of Vitamin C.

Carnivores will appreciate their deep, rich flavor and so they make a great substitute for meat whether in soups, stews, patés, casseroles, salads and burgers. For a fabulous taco, replace beef with equal amounts of cooked brown lentils, seasoned as usual. When you think lentils, think way past soup, for the adventure has only begun.

Christine Gable is a Pennsylvania-based freelance writer who enjoys culinary pursuits with lentils.

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