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LEARN TO LOVE LENTILS   By Sheilah Kaufman

Americans are looking for healthier, more diverse foods to cook and eat. Since many people are eating less meat, watching their weight, and the fats they eat, they are beginning to appreciate the versatile, healthy attributes of lentils. Lentils are mentioned in the Bible, and have been cultivated for more than 10,000 years. A member of the legume family (they come from a plant that yields edible seeds in a pod that splits along both sides when ripe), the dried seeds are commonly called "pulses." Easy to cook with, they are a rich source of protein, vitamins A and B, iron, calcium, and phosphorous, and have long been used as a meat substitute.

Originally from the Middle East, today lentils are grown in almost every corner of the world, and are a staple in the diets of India and much of the Middle East. Lentils range in color from a greenish brown appearance to bright orange, black, red, green, and yellow, and come in different sizes, requiring different cooking times for the smaller and larger ones.

Here are some ways you can include this healthy, nutritious legume in your diet.

DHAL - YELLOW SPLIT PEA

This is a favorite condiment from India. It is a very versatile dish that is normally served as a main course with bread and vegetables and yogurt. It can also be used as a dip, or served over vegetables such as broccoli or cauliflower, or serve it with chicken over rice.

  • 1 cup dhal (yellow split pea) washed, rinsed in cold water, and drained well
  • 4 cups cold water
  • 1 teaspoon salt
  • 1/4 teaspoon turmeric.
  • 1/4 teaspoon red chili powder
  • 1/2 onion chopped fine
  • 2 Tablespoons canola oil
  • 1 teaspoons cumin
  • 1/2 teaspoon fresh minced ginger (optional)
  • 1 Tablespoon tomato paste
  • 1 teaspoon coriander powder
  • 1/2 teaspoon chili powder
  1. In a large pot, place the dhal and water, salt, turmeric, and 1/4 teaspoon of the chili powder. Stir, cooking over medium high heat, uncovered, for a few minutes.
  2. Bring just to the boil, stir, cover, and reduce heat to simmer.
  3. After 15 minutes stir it, cover it, and cook another 30 to 45 minutes.
  4. Turn off the heat and leave it covered. In a small skillet, heat the oil until hot.
  5. Stir in the cumin, onion, and ginger, continue stirring but lower the heat to medium.
  6. Stir in the tomato paste, coriander, and remaining chili powder.
  7. Continue stirring another minute or two. Add about ½ cup of the pea mixture, mixing well, and add this mixture back to the main pot of dhal. Correct the seasoning if necessary. Mixture will look soupy, but it will thicken upon refrigeration.
  8. Serve hot, refrigerating leftovers. This can be frozen or refrigerated for up to 4 days.
  9. Serve again, hot or cold.

LENTIL SPREAD - or MOCK CHOPPED LIVER

Healthy and delicious and a treat for those who love or hate liver.

  • 1/2 cup lentils
  • 1 1/4 cups water
  • 2 hard boiled eggs or egg whites
  • 1/2 cup walnuts
  • l onion, chopped and sauteed in a little olive oil
  • 1 Tablespoon mayonnaise
  • salt
  • freshly ground pepper
  1. In a pot, boil the lentils and the water.
  2. Lower heat and simmer for about 45 minutes, until the lentils soften.
  3. Drain the lentils.
  4. In a food processor blend together the drained lentils, eggs, nuts, and onion.
  5. Do NOT liquify...leave somewhat "chunky". Stir in the mayonnaise, salt, and pepper to taste. Cover and chill. Best if made a day or 2 ahead so flavors can "marry".
  6. Serve on crackers or party breads.

BULGAR & LENTIL PILAF

This makes an enormously satisfying, nutritious, low fat entree or side dish.

  • 1 cup bulgar
  • 1 1/2 cups boiling water
  • 2 teaspoons vegetable oil
  • l large onion, chopped
  • l garlic clove, minced
  • pinch of ground cloves
  • l cup brown or green lentils, rinsed
  • 2 cups vegetable or chicken broth
  • 1/4 cup red wine vinegar
  • 1/4 cup chopped fresh parsley
  • 4 scallions, thinly sliced (including some green tops)
  • salt
  • freshly ground pepper
  1. In a medium bowl, soak bulgur in boiling water for 30 minutes, or until liquid is absorbed.
  2. Heat oil in a large nonstick skillet and add the onions and garlic, cooking over low heat for a minute, then adding the cloves.
  3. Stir, and cook over low heat another 5 minutes.
  4. Add the lentils and broth, bring to a boil.
  5. Reduce heat, cover, and simmer for 30 minutes, or until lentils are tender but not mushy.
  6. Remove from the heat and stir in the bulgur along with remaining ingredients.
  7. Fluff with a fork and serve at once. Serves 3 to 4 as a main dish, 6 to 8 as a side dish.

TABOULEH

A unique salad from the Middle East.

  • 1 cup cracked wheat (bulgur wheat)
  • 2 large tomatoes, diced
  • 3/4 cup chopped scallions - a little green included
  • 1/4 cup olive oil
  • 1/3 - ½ cup fresh lemon juice
  • 3/4 cup chopped parsley
  • 1 teaspoon salt
  • freshly ground pepper
  • 2 Tablespoons dried mint leaves, or 1/4 cup chopped fresh mint leaves
  1. A few hours before serving, place the wheat in a large bowl and cover it with boiling water.
  2. Let it stand for 15 minutes, the wheat should feel tender but slightly crunchy.
  3. Drain off the water, and wash the wheat under the faucet 2 or 3 times, draining thoroughly.
  4. In a salad bowl, combine the wheat and remaining ingredients, blending well.
  5. Cover the bowl and refrigerate it for at least 2 hours before serving. Serves 8.
 
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