lentils

[Guest guest]

Here are the recipes from last week's Healthful Cooking column on lentils:

 

* Exported from MasterCook *

 

Lentil Salad With Lemon Dressing

 

Recipe By : Healthful Cooking, Mary Carroll, www.startribune.com 1/00

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Salads, Main Dish

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups water

1 cup lentils -- rinsed

1/4 cup olive oil

3 tablespoons fresh lemon juice

2 teaspoons Dijon mustard

2 tablespoons minced fresh parsley

1/2 teaspoon minced fresh tarragon

OR 1/4 tsp. dried

1/2 teaspoon minced fresh garlic

Salt

freshly ground black pepper

 

Serves 4

 

Here's a favorite salad that combines cooked lentils with a drizzle of

olive oil, lemon and fresh herbs.

 

Combine water and lentils in large saucepan over medium-high heat. Bring

to boil. Simmer, uncovered, 30 to 40 minutes until lentils are soft but

not mushy. Drain. Place in medium bowl.

 

In small bowl, combine oil, lemon juice, mustard, parsley, tarragon, garlic

and salt and pepper to taste. Pour over lentils and toss to mix well. If

possible, let marinate at least 10 minutes at room temperature before serving.

 

Nutrition information per serving: Calories 290, Carbohydrates 29 g,

Protein 13 g Fat 14 g, including sat. fat 2 g, Cholesterol 0 mg, Sodium 40

mg, Calcium 38 mg, Dietary fiber 11 g, Diabetic exchanges per serving: 2

bread/ starch exch., 1 med-fat meat exch., and 2 fat exch.

 

 

 

- - - - - - - - - - - - - - - - - -

 

 

* Exported from MasterCook *

 

Savory Red Lentil Stew

 

Recipe By : Healthful Cooking, Mary Carroll, www.startribune.com 1/00

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup white wine or apple juice

1 onion -- thinly sliced

4 large garlic clove -- minced

2 cups red lentils -- rinsed

2 carrots

thinly sliced on diagonal

2 stalks celery

thinly sliced on diagonal

1 large red or green bell pepper -- seeded and diced

4 cups defatted stock or water plus

1/2 cup water -- if needed

2 large bay leaves -- crushed

1 tablespoon whole black peppercorns

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

Salt

Low-sodium soy sauce

 

Serves 4 to 6

 

For the heartier eaters in your clan, try this lentil and vegetable stew.

It's a very simple dish and freezes well, so make extra for busy evenings.

 

Heat wine in large Dutch oven over medium-high heat until bubbling. Add

onion and garlic and cook 10 minutes, stirring frequently to prevent

browning. Add lentils, carrots, celery and bell pepper and cook 10

minutes, adding 1/2 cup stock if mixture becomes too dry or starts

sticking. Add remaining stock.

 

Wrap bay leaves and peppercorns in cheesecloth or place in tea ball and add

to pot. Stir in oregano and basil. Lower heat to medium. Cover and

simmer 1 hour. Discard bay leaves and peppercorns. Season to taste with

salt and soy sauce.

 

Nutrition information per 1/6 serving: Calories 245, Carbohydrates 44 g,

Protein 18 g, Fat 1 g, including sat. fat 0 g, Cholesterol 0 mg, Sodium 34

mg, Calcium 63 mg, Dietary fiber 16 g, Diabetic exchanges per serving: 3

bread/ starch exch., 1 lean-meat exch.

 

 

 

- - - - - - - - - - - - - - - - - -

 

 

* Exported from MasterCook *

 

Vegetarian Herbed Pate

 

Recipe By : Healthful Cooking, Mary Carroll, www.startribune.com 1/00

Serving Size : 8 Preparation Time :0:00

Categories : Appetizers And Snacks Beans And Legumes

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 tablespoons olive oil

1 small onion -- finely chopped

1/2 cup finely chopped domestic mushrooms

2 cloves garlic -- finely minced

2 cups cooked lentils

1 cup shredded low-fat cheese -- such as mozzarella

1 cup whole-wheat bread crumbs

1/4 cup chopped fresh parsley

2 tablespoons nutritional yeast

2 eggs -- lightly beaten,

OR equivalent egg substitute

1/2 teaspoon paprika

1/2 teaspoon dried basil

1/2 teaspoon curry powder

 

Serves 8 to 10

 

Vegetarian pâte is a favorite recipe for showcasing lentils' richness.

Yellow nutritional yeast (a cousin of brewers' yeast) lends much flavor.

You can find it in natural foods stores. Cool the pâte before serving (it

needs time to set a bit). It's delicious on rye crackers or crostini.

 

Heat oil in 10-inch nonstick skillet over medium-high heat. Add onion,

mushrooms and garlic and cook 10 minutes, stirring frequently to prevent

browning. Remove from heat. Spoon into medium bowl.

 

Add lentils, cheese, bread crumbs, parsley, yeast, eggs, paprika, basil and

curry. Mix well. Spoon into lightly oiled 2-quart loaf pan. Bake at 350

degrees 30 to 40 minutes until firm.

 

Nutrition information per 1/10 serving: Calories 150, Carbohydrates 12 g,

Protein 9 g, Fat 7 g, including sat. fat 2 g, Cholesterol 49 mg, Sodium 98

mg, Calcium 105 mg, Dietary fiber 4 g. Diabetic exchanges per serving: 1

bread/ starch exch., 1 med-fat meat exch., and 1/2 fat exch.

 

 

 

- - - - - - - - - - - - - - - - - -