Lentils made yummy

Lentils made yummy

I recently had a lovely young client come in for a naturopathy consult. She is a student & I suggested she add lentils to her diet. They are so great, good source of plant based protein, high in iron, vitamin B6, some magnesium, great fibre.

She didn't know how to cook them. They get a bad rap as being horrible, but I love them. They are so fast to cook, great cold the next day & cheap. Which in todays climate of good food being expensive is a great win & essential for a student on a budget.

My favourite lentils are the french green or black as they hold together better not getting as soggy. These ones also contain anthocyanins which give them their green/black/purple colour which are shown to be great antioxidants & may assist the cardiovascular system. But equally brown or split red lentils can be used.

I like to use dry lentils & soak them, but you can use canned for convenience if you prefer. If you have time soak them in the morning for use that night, but they can be cooked start away if you are in a hurry. The longer you soak beans, grains & legumes before cooking the easier they become to digest.

Black lentils soaking

To cook lentils:

Cover the (presoaked) lentils in water, enough for 1 cm above the lentils. Bring to the boil in a covered pot, then turn down to low. Cook covered until tender, about 15 mins.

If there is excess water drain them. Then the fun begins.

I like to add finely sliced dark leafy greens to the pot & cover to allow the hot lentils to wilt the greens. 

Cooked lentils with finely sliced silverbeet. 
Mixed then cover, the greens wilt from the heat of lentils

To this add anything.

For flavour add;

Extra virgin olive oil - a decent amount

Crushed garlic

Lemon zest & juice &/or Orange zest & juice

Herbs; chopped; parsley, coriander, mint, dandelion leaves *

Cider vinegar

Mustard

Turmeric

Diced red onion

Salt & pepper

Then you can add other things to make it more of a meal.

My favourite is roast beetroot, green beans (lightly blanched) & or kale & goats cheese.

But you really can add anything;

Grated carrot & or beetroot

Greens, kale, spinach, blanched broccoli

Celery

Radishes

Other roast veg

Sundried tomatoes

Olives

Cheese

 Great hot & the leftovers make a yummy salad the next day.

Lentil with; wilted silverbeet, red onion, capsicum, garlic, mint, fennel, dandelion leaves. Dressing; lime zest & juice, apple cider vinegar, extra virgin olive oil, wholegrain mustard, turmeric, salt, black pepper

I served this with roasted pumpkin, goats feta, croutons & seared broccoli

* Dandelion leaves are a great source of nutrients (vitamins; C, B1, B6, Folate, iron, zinc, magnesium, calcium, postassium) & free if you have a garden. They are very bitter so only added 2 per person & chopped very finely. The bitter means they are great for the gut. Ensure you use ones grown away from roads & wash well.

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