Lentils are nutritional powerhouses, flavorful, inexpensive, and a staple in vegan and vegetarian recipes due to their high protein content. Lentils are available in a variety of colors and can be used in a variety of recipes.
WHAT ARE LENTILS?
A common component in many dishes in South Asia, West Asia, and the Mediterranean, lentils are a small, spherical legume. They are an excellent pantry staple because they're affordable, adaptable, and can be kept for up to a year.
Because they are rich in fiber, carbs, and protein, lentils are frequently used in vegan and vegetarian cooking. Lentils are so high in protein (9g per ½ cup), in fact, that I frequently suggest them to readers looking for a meatless substitute for one of my dishes (hint: they go wonderfully with my recipe for Stuffed Sweet Potatoes). You can eat lentils to be satisfied, healthy, and active.
INGREDIENTS
I use the following ingredients to cook lentils:
- 1 cup lentils
- 4 cups water
- 1 bay leaf
- 3-4 inches a piece of kombu
HOW TO COOK LENTILS
Choose green lentils, Lentils de Puy, brown lentils, or black lentils while cooking lentils on the stove (for use in other dishes). Red lentils are best used in soups, dals, and curries since they become mushy when cooked.
- Rinse the lentils under the faucet in a fine mesh strainer. When rinsing, pick out any rotten lentils, trash, or small stones that may have gotten in.
- Combine four cups of water and one cup of lentils in a saucepan. I recommend including a bay leaf and a kombu piece (see note below).
- Bring the water to a boil in a large saucepan. Reduce to low heat, cover, and set a timer for 20-30 minutes. The cook time will differ significantly according to the variety:
- 18-20 minutes for green lentils
- Puy lentils: 25-30 minutes
- 20-25 minutes for brown lentils
- 25-30 minutes for black lentils
- Rinse the lentils and discard the bay leaf and kombu before using the cooked lentils in your recipe.
VARIETIES OF LENTILS
There are about a dozen different kinds of lentils, but these are the ones I use the most and the ones you'll likely find in your neighborhood market:
- Green lentils: Green lentils are excellent for salads and side dishes because of their mildly peppery flavor and medium to firm texture.Green lentils are comparable to lentils de Puy, which are farmed only in France. However, lentils de Puy have a harder texture and a more speckled look.
- Brown Lentils: Brown lentils are the most often used and are the easiest to locate. They have a mild, earthy flavor and retain their shape well, making them suitable for a variety of dishes.
- Red lentils: Red lentils cook quickly, have a sweeter flavor, and soften to the point of becoming a puree, making them ideal for soups. They are frequently offered a split.
- Black lentils (Beluga Lentils): These lentils are firm, have a savory earthy flavor, and
TIPS FOR COOKING LENTILS
Lentils Do Not Need Soaking: When cooking other dried legumes and beans, it is customary to soak them first. Lentils don't require soaking because they cook so rapidly and are so little.
Be Gentle and Keep an Eye on the Time: Once the lentils have boiled, reduce the heat as low as it will go. To avoid over simmering the lentils, you may need to switch to a smaller hob on your stove. Usually, what causes mushy lentils is simmering at a high heat (and having them bounce around in the pot). Keep an eye on the time because they might rapidly overcook.
While lentils naturally have an earthy flavor, adding a bay leaf and a piece of kombu seaweed gives the little legume extra flavor. Moreover, lentils' phytic acid is broken down by the enzymes in kombu, making them easier to digest and reducing gas production. Iodine is one of the trace elements and vitamins added by kombu.
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HOW TO COOK LENTILS PERFECTLY (NOT MUSHY)
Instructions
- Rinse the lentils in a fine mesh sieve under the faucet. Inspect the lentils and remove any bad lentils or small stones.
- Add the lentils, water, bay leaf and kombu to a pot. Bring the pot to a boil, reduce heat to a very low simmer, cover the pot with a lid and cook for 20 to 30 minutes or until tender but not mushy.
- Drain the lentils, remove the bay leaf and kombu and serve.
Nutrition
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