As the “Queen of Beans”, I love beans and lentils in any form. I especially like going to the Indian restaurant to try their endless array of dahls (also spelled dal or daal). I like legumes; also called pulses (dried beans and lentils) for their versatility and convenience. Convenient because we can simply open a can to have a quick and healthy meal. Not to mention that they are so cheap and nutritious. For years I have put people on a “bean diet” to lower their cholesterol and it worked like magic. Half a cup of beans a day along with a healthy diet would usually take care of it in no time at all.
I like lentils when I am pressed for time as they cook in about 30 minutes and do not require soaking. Over the years I have found that cooking time varies from 25 to 60 minutes depending on size of the lentils and if they simmer with the cover on or off. Another thing I like about lentils is that they take on the flavor of the seasonings so well.
I used to make this recipe when I lived in Guadeloupe in the French West Indies where food was expensive and I had to feed a small group. You can feed a whole family and still have leftovers for less than two dollars, and that includes the steamed rice.
Lentils and Rice
2-2 ½ cups or 1 small bag (12-16oz) of green or brown lentils
1 Tbsp canola oil
1 medium onion, chopped
1 carrot, chopped
2 celery stalks, chopped
2 bay leaves
5 cups of vegetable or chicken stock
Empty lentil bag into a colander and rinse under cold water. Heat oil in a medium sauce pan over medium-high heat and sauté chopped vegetables. Once golden add broth, bay leaves and lentils. Stir and bring to a boil, then reduce heat and simmer covered for about 25 minutes. By now you can add seasonings: dried parsley, thyme, sage, curry powder, turmeric, chili powder or turmeric. Stir and check if they have started to soften. The end product should be a tender, without any “crunch” lentil bathing in a thick gravy type liquid. By removing the cover, it will allow the cooking liquid to reduce and by stirring the lentils, they will break and thicken the broth to create the perfect lentils to ladle over rice. If the gravy is too thick simply add some water. If it is too thin let the liquid evaporate a little longer and continue stirring to break the lentils. You really want the consistency of a Bolognese spaghetti sauce.
Serve over cooked rice. For this recipe I would suggest cooking 1 ½ to 2 cups of rice. You may have some leftover lentils for lunch, freeze them for a day you don’t have anything to pack for lunch or use the leftovers to make a lentil soup by simply adding more broth and vegetables.
I am writing this as I am eating these same lentils over Jasmine rice. It will provide me perfect energy for the afternoon and will fight off free radicals with all the turmeric and dried herbs I added. I feel good already!
- Josée
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Labels: Healthy Cooking, Healthy Recipes, healthy tips, Holiday Eating, Josee
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I toot but I love them too! I know, TMI! Don't eat them much anymore but used to a lot. Might have to bring them back in. I am a lazy cook!