Reprinted from the Health District's quarterly publication mailed to district residents (Fall 2010)
TOPIC: The Mighty Lentil
small legume packs big punch
 
by dianne moeller, R.D.

What’s not to love about lentils? These small, disk-shaped members of the legume family (which includes beans and peas) are nutritional powerhouses. Not only do lentils help lower cholesterol, but their high fiber content also prevents blood-sugar levels from rising rapidly after a meal.

Lentils provide good to excellent amounts of six important minerals, two B-vitamins, and protein — all with virtually no fat. One cup of lentils contains 17 grams of protein and 15 grams of fiber.

Those watching their weight will be happy to hear that the soluble fiber in lentils fills you up and keeps you feeling full longer, helping you to eat less.

Best of all, lentils are delicious! They do not need to be soaked like other beans, and they cook quickly, in 20 to 30 minutes.

While the most common varieties in the United States are either green or brown, lentils are also available in black, yellow, red and orange. The different varieties differ somewhat in taste, though generally all have a mild, somewhat nutty, earthy flavor.

Each lentil variety has a different texture when cooked, lending each to different preparation methods, applications and seasoning, so that they can move effortlessly from appetizers, to soups and salads, and on to the main course.

Having been consumed since prehistoric times, lentils are believed to have originated in Greece or central Asia and are one of the first foods to have ever been cultivated. Lentil seeds dating back 8,000 years have been found at archaeological sites in the Middle East.

Lentils are still eaten and loved all over the world. So why not jump on the lentil bandwagon and serve them for dinner sometime soon?
 
Lentil Salad with Balsamic Vinaigrette

1 1-inch-thick slice red onion, plus 1 c. chopped red onion
3 fresh parsley sprigs, plus ½ c. chopped fresh parsley
2 garlic cloves, minced (divided)
1 c. lentils, rinsed and drained
2 tbsp. olive oil
3 tbsp. balsamic vinegar
2 tsp. Dijon mustard

Bring medium saucepan of water to boil. Add onion slice, 3 parsley sprigs and 1 minced garlic clove and bring to boil. Stir in lentils. Reduce heat and simmer uncovered until lentils are just tender, about 20 minutes. Drain. Discard onion and parsley. Stir oil, vinegar, mustard and remaining garlic in small saucepan over low heat until just warm. (Do not boil.) Place warm lentils in bowl. Add chopped onion, chopped parsley and warm vinaigrette; toss to coat. Season with salt and pepper. Serve warm or at room temperature. Serves 4.
Lentils, Olives and Feta

3 c. vegetable broth
1¾ c. (12 oz.) lentils, rinsed and drained
1 garlic clove, minced
½ tsp. dried basil
4 c. spinach leaves, rinsed and crisped
1 c. ripe olives, sliced 
1/3 c. green onion, thinly sliced
½ c. feta cheese, crumbled

Bring broth to boil. Stir in lentils, garlic and basil. Reduce heat, cover and simmer until lentils are tender, about 30 minutes. Prepare mint dressing and set aside. Finely shred 2 cups spinach leaves; cover and set aside. Remove pan from heat and drain lentils. Gently stir in olives, shredded spinach and onion. Toss with mint dressing (see below). Arrange whole spinach leaves on platter. Spoon lentil mixture over spinach leaves and sprinkle with cheese. Serves 6.

Mint dressing
1/3 c. lemon juice
3 tbsp. olive oil
2 tsp. honey
1/8 tsp. each salt and pepper
3 tbsp. fresh mint, chopped
Place in a small bowl and whisk to blend. Just before serving, stir in mint.