Lentils Marisa Castellano Marisa Castellano
Are legumes that generally have a rich nutty flavor and some varieties lend a slight peppery flavor when cooked. They grow two to a pod and are dried after harvesting. Flat disk shaped dried beans. Available in different sizes and colors such as brown, green, orange, red, and yellow. http://www.hormel.com/kitchen/glossary.asp?ProcessPrint=true&Print/Category=glossary Description
History • Lentils, botanically known as Lens culinaris esculenta, have been a source of sustenance for our ancestors since prehistoric times. • Thought to have originated in central Asia. • Artifacts have been found on archeological digs dating back 8,000 years ago. • Lentils graced the tables of peasants and kings alike. http://homecooking.about.com/cs/vegtab;es/a/lentils_p.htm
History Continued…… • Poor Catholics who could not afford fish during the season of Lent substituted lentils. • Lentils were mentioned in the Bible both as the item that Jacob traded Esau for his birthright for a bowl of crimson lentils and a loaf of bread.
Every year, farmers on the Palouse grow 500 million pounds of dry beans and lentils. That as much as a 250,000 pound Volkswagen. All of the lentils grown in the U.S. are grown on the Palouse Hills of eastern Washington and northern Idaho. The weather and soil of the Palouse are good for growing lentils. http://www.pea-lentil.com/nwdev/consumer_kids.php Interesting Facts
Health Benefits • Lower cholesterol • Benefit in managing blood-sugar disorders • Lentils magnesium helps improve the flow of blood, oxygen and nutrients throughout the body. • Increase energy by replenishing your iron stores. • Lentils are not rich in fat or calories. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
Nutritional Profile • Good source of protein • Provide calcium, phosphorus, B-vitamins and iron. • Contains dietary fiber. • www.wholehealthmd.com/print/view/1,1560,FO_99,00.html • www.whfoods.com
Storage • Keep in tightly closed container at cool room temperature. • Use within 6 months • Do not mix old supply of lentils with ones because old ones will be dryer and will take longer to cook. • Store leftover cooked lentils in a closed container in refrigerator for 3-4 days. http://www.wholehealthmd.com/print/view/1,1560,FO_99,00.hhtm
Preparation • Place lentils on a kitchen towel, examine and discard any discolored or damaged lentils. • Place in a strainer and rinse under cold water. • Use 1 ½ cups of water to one cup of lentils and cook green and brown lentils for 45 minutes.
Combinations • Common brown are the most popular variety used in a number of food dishes. • Soups and stew to which they thicken the ingredients. • Served with poultry dishes when preparing duck, chicken or turkey. • Combined with beans, rice, and a variety of vegetables.
Red lentil and Pumpkin soup Serves 6-8 Ingredients 1 cup red lentils, uncooked (these do not need soaking) 2 liters cold water 2 celery sticks + leaves, finely chopped 1 cup shredded pumpkin 4 cloves garlic, crushed 2 medium onions, finely chopped 2 tablespoons tomato paste (optional) 2 tablespoons plain flour 1/2 teaspoon nutmeg OR tablespoon mild paprika black pepper 2 vegetable based stock cubes 1/3 cup chopped dill (optional) iodized salt (at the end of cooking according to taste) 2 tablespoons extra virgin olive oil 200ml reduced fat coconut milk (instead of cream) (optional) Method Heat oil in a large saucepan on medium heat Add garlic, onion, celery and cook till soft Stir in flour, paprika/nutmeg stock powder - cook for 2 minutes Stir in water and tomato paste Add lentils, pumpkin and dill and simmer for about 45-60 minutes Lightly blend soup for a few seconds to remove large lumps and add coconut milkinstead of cream (this will add a lovely flavor to the soup). http://www.heatlhyeatingclub.org/your-heatlh/recipes/legumes/redlentil.htm Recipe
References All About Lentils. (n.d.). Retrieved April 6, 2006, from http://www.hormel.com/templates/knowledge.asp?ProcessPrint=true&Print/Ca Lentils. (n.d.). Retrieved on April 6, 2006, from http://www.wholeheatlhmd.com/print/view/1,1560,FO_99,00.html Lentils Recipes and Cooking Tips. (n.d.). Retrieved on April 17, 2006, from http://wwwhomecooking.about.com/cs/vegetables/a/lentils_p.htm Red Lentil and Pumpkin Soup. (n.d.). Retrieved on February 24, 2006, from http://www.helathyeatingclub.org/your-health/recipes/legumes/redlentil.htm The World’s Healthiest Foods: Feeling Great. (n.d.). Retrieved on April 6, 2006, from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52 USA Dry Peas, Lentils and Chickpeas. (n.d.). Retrieved on April 17, 2006, from http://www.pea-lentil.com/nwdev/consumer_kids.php