2008 Year in Review

Lentils

With the recent snow and cold weather hitting Illinois, why not grab a bag of lentils and prepare some delicious, warm soup. But why use lentils?

Before we get into why use them, let’s talk about what they are. According to Jananne Finck, University of Illinois Extension nutrition and wellness educator, Springfield Center, lentils are a small, flat seed. It’s considered a variety of legume. The legume family includes beans, peas and lentils. Now…back to why use them.

First, they are inexpensive. Usually one pound of dry lentils cost less than one dollar. They are easy to store and will yield about twice the original amount.

Lentils cook quickly, which is another plus. Unlike dried beans, they don’t need to be soaked before cooking. Cook them on a gentle simmer and they will be tender in 30 to 45 minutes. Some varieties cook even faster. The longer lentils cook, the softer they get. Always before cooking lentils—sort them for any unwanted material, rinse and drain.

Lentils, just like other members of the legume family are a great source of vegetable protein. For one half cup of cooked lentils prepared without fat and salt, you get 9 grams of protein, 20 grams of carbohydrates, a trace of fat and only 2 grams of sodium. They are a source of foliate and fiber (8 grams) and only have 115 calories.

Another plus for lentils is the great taste and versatility. The following recipes are from University of Illinois Extension’s Food and Nutrition Program. Enjoy!

Lentil Casserole with Beef

1 1/2 cups lentils or dry split peas
1/2 pound ground beef
2 cups cooked rice
1 large onion
2 1/2 cups water
1/2 cup milk
10-ounce can cream of mushroom soup

Brown ground beef in a large pan. Peel and chop onion. Add onion, lentils and water to meat. Heat to boiling. Lower heat, cover pan and simmer for 45 minutes. Add bit more water during cooking, if needed. Remove pan from stove. Add milk, soup and cooked rice to mixture. Mix well and heat thoroughly. Serve hot. Makes 5 servings, about 1 3/4 cup each.
Nutrient analysis per serving: 442 calories, 30 grams protein, 63 grams carbohydrates, 9 grams fiber, 8 grams fat, 34 milligrams cholesterol, 466 milligrams sodium. Exchanges: 1 1/2 meat, 4 carbohydrates, 1/2 vegetable, 1 1/2 fat.

Country Style Lentil Soup

1 pound lentils or dry split peas
1/2 pound pork sausage or bacon
1 large onion, peeled and chopped
1 – 16-ounce can tomatoes, chopped, save liquid
2 stalks celery chopped
2 medium carrots, chopped
7 cups water
1/4 teaspoon black pepper

Cook sausage or bacon in large skillet on medium heat until brown. Drain fat off meat. If using bacon, crumble into small pieces. Combine onion, water, lentils, tomatoes and liquid, celery, carrots, black pepper and meat in a large pan. Heat soup until boiling. Turn heat down, cover pan and simmer for one hour. Serve hot. Makes 6 servings.
Nutrient analysis per serving: 378 calories, 27 grams protein, 55 grams carbohydrates, 10 grams fiber, 7 grams fat, 28 milligrams cholesterol, 444 milligrams sodium. Exchanges: 1 meat, 3 starch, 2 vegetables, 1 fat.

by  Editor, theCity1.com
January 18, 2008