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 Lentils
Lentils (also known as daal) are small but nutritionally mighty members of the legume family. They are the seeds grown in the pods of the Lens ensculenta plant.
Lentils are very high in minerals, B vitamins, and protein--all with virtually no fat. Their nutritional properties have made them a staple in India and several other parts of the world.
Lentils are excellent in soups, stews, and curries.
Preparation:
Lentils come in many colors and sizes.
Red and orange lentils are among the the fastest cooking beans available, taking only about 20 minutes to cook, but they are more prone to losing their shape and texture.
Brown and green lentils take a bit longer to cook -- around 45 minutes -- but hold their shape and texture better.
Make sure to rinse the lentils and remove any small stones or debris if there are any. Then place the lentils in boiling water and simmer. Unlike many other dried beans which require soaking before cooking, lentils do not need to be soaked.
If you are making an Idian daal, where the lentils are supposed to be mushier, cook the lentils a bit longer. If you're using the lentils in a salad, or some other dish where you want them to retain their shape and texture, cook for a shorter amount of time.
While cooking, feel free to make your own stew by adding one or more of the following:
- diced veggies such as carrots, celery, tomatoes, garlic, or onions
- salt and pepper
- soy sauce
- cayenne pepper
- curry powder
- garam masala
- cumin
- coriander
- turmeric
If you like to make your meals even quicker, you can also buy ready-to-eat canned lentils in most health food stores. Canned lentil soup is also frequently available.
Lentil recipes:
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Lentils come in many colors and sizes. |
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Red lentils cook particularly fast. |
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Lentil soup is usually made with brown lentils. |
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An Indian dish made with yellow lentils. |
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