Lentils: Tiny but Great

LENS CULINARIS ESCULENTA, lentils, are tiny lens-shaped beans. They were domesticated in the Fertile Crescent, where agriculture began 10,000 years ago, one of the first domesticated crops.

Lentils are tiny but powerful — power-packed with nutrition, high in protein (17g per cup, cooked), fiber, vitamins and minerals. They are antioxidant, anti-inflammatory and anti-carcinogenic. [link: health.clevelandclinic.org]

They’re climate-friendly and drought-tolerant, growing with minimal water and enriching the soil with nitrogen. Pound-for-pound beef produces 43 times the greenhouse emissions than lentils do.

They’re tiny but great. Stock up, they’ll keep for a couple of years in an airtight container, and they take only 45 minutes to cook with no soaking.

They’re tiny, but delicious and super-versatile. Lentils are loved the world over, used in recipes from Greece to Calcutta, Oaxaca to New Orleans, Paris to Marrakesh. Try Cajun Lentil Stew, Greek Lentil Fukes, Mexican Sopa de Lentejas, Italian Pasta e Lenticchie (a New Year tradition), Ethiopian Misir Wat, Guiso De Lentejas Argentino, or any of the multitude of variations on the daily basic lentil dals of India.

Here from my collection are three of my very favorites. Use green, brown or black lentils in these recipes. Red lentils are different. They are peeled and split and cook in 15 minutes. That will be another story.

Morocco: Spiced Lentil Salad
(with lentil-sprouts variation)

Simmer 1 ½ cups dry lentils in enough water to cover plus 2 inches, till tender. Cool to room temperature and drain.

Or make lentil sprouts: start three days in advance. Put the lentils in a bowl and cover with water. Let sit 8 hours. Drain. Spread lentils out one layer thick on 2 or 3 paper towels. Cover with a couple more paper towels. Keep the paper towels damp but not soaked with water for 2-3 days till the lentils sprout. Refrigerate to hold.

The dressing: place these ingredients in a small jar and shake vigorously. 1/4 cup olive oil, 3 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 clove garlic minced, 2 teaspoons honey, 1 teaspoon each ground cumin, cinnamon, paprika, coriander, ½ teaspoon each salt and pepper. Taste and adjust seasoning. Refrigerate till ready to use.

In a large bowl combine the lentils with ½ medium red onion finely diced, 2 small bell peppers, diced, 2 medium carrots peeled and finely chopped. Add ½ cup chopped fresh parsley and/or cilantro, ½ cup golden raisins and/or chopped dates, ½ cup chopped toasted almonds. Toss with half the dressing and serve or chill to hold. Serve additional dressing on the side.

India: Neera’s Dal

Coarsely chop ½ head of bok choy or other leafy greens. Finely mince 4 cloves garlic. In a dry skillet over medium heat toast 1½ teaspoons cumin seed, stirring constantly till they begin to smoke.

In a medium pot sauté the garlic in ¼ cup olive oil till golden. Add bok choy/greens and stir till limp. Add 1 cup dry lentils, the toasted cumin seed and 1 teaspoon pepper. Sauté a few minutes. Add enough water to cover the lentils plus two inches. Simmer for about 1 hour, till lentils are tender. Finally add 1 tablespoon lemon juice and salt to taste.

France: Lentilles au Vin Provençal
(lentils in red wine)

Rinse 1 ½ cup dry lentils and place in a large saucepan with 1 chopped onion, 2 medium carrots coarsely chopped. Add 2 allspice berries, 1 bay leaf, 2 cloves garlic finely minced and 1 teaspoon salt. Add enough water to cover plus 2 1/2 inches. Simmer, covered, till lentils are tender, 30-45 minutes.

While that’s simmering, in a wide skillet sauté 1 finely chopped onion in 3 tablespoons olive oil till golden brown. Mix in 2 tablespoons tomato paste. Fry 2-3 minutes, stirring constantly. Add ½ cup red wine and 3/4 cup liquid from cooked lentils. Add 1 teaspoon dry thyme. Stir together and then pour into the lentils. Simmer 10 minutes. Taste for salt and pepper balance, and serve hot.

PS: Lazy Molly added some chopped yellow squash from the garden. She didn't have enough carrots, but she did have a little turnip, so she pretended it was a carrot. Of course, she doubled the garlic (and they were huge cloves). She drank the rest of the wine. Bon appetit!

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