Lentil Stoup (somewhere between a stew and a soup)

     According to Cuisine a tHome magazine (Issue 83, October 2010), “These humble, little legumes have been around for nearly 10,000 years for a reason — they’re not only good but good-for-you!

     Lentils are literally nutritional powerhouses – full of protein, fiber, and a good source of vitamins and minerals (see Lentil Lore that follows the recipe).

    They fall into the category of food called “Pulses”, which includes dried beans and peas as well. Available in several varieties (Lot of Lentils below), lentils are thin-skinned and therefore require no presoaking like other dried beans and peas.

     Because lentils swell to nearly three times their original volume, generally a 3:1 liquid to lentil ratio is used. Like their cousins, lentils should be simmered in unsalted liquids (salt toughens their skins preventing softening).

     Lentils are often an addition to soups and stews as in the recipe that follows. However, they may be cooked separately and then stored in the refrigerator for up to three days.

Lentil & Vegetable-Barley Stoup (somewhere between a stew & a soup)    Makes 4 serving

1 tablespoon+ olive oil

1 cup chopped onion

1 cup chopped celery

1 cup chopped carrots

6 to 8 cups chicken broth  – start with 4 cups and add more as the stoup cooks (or use vegetable broth for a truly vegetarian version)

¾ to 1 cup dry brown lentils

¼ cup dry pearl barley*

1 tablespoon+ Roasted Chili, Cumin & Garlic Blend (if you can’t find this blend, just use a combination of these individual spices)

1/2 teaspoon Worcestershire sauce

1 to 2 tablespoons fresh chopped parsley, optional

Pinch salt

1.  In a saucepan or Dutch oven, over medium-high heat, add olive oil and onions. Sauté for about 1 minute and add celery and carrots. Sauté for about 2 minutes.

2.  Add broth, lentils, barley, spice blend and Worcestershire sauce. Bring to a boil then reduce heat, cooking the stoup for 40 minutes to an hour—until the lentils are softened and barley is expanded and soft and the stew is thick (add more broth if it gets too thick).

3.  Add salt near the end of the cooking period as needed.

Variations:  Add sliced mushrooms or peppers (or other vegetables of your choice); sauté them with the other veggies.

Nutrition Per Serving: Total calories: 319; 
Protein: 18 g; 
Carbohydrates: 45 g; 
Fat: 8 g/ Calories from fat: 24%/ Saturated fat: 3g/ Cholesterol: 12 mg.; Sodium: 525 mg.;
 Fiber: 19 g


*Types of Barley:  Hulled barley is the most nutritious, since only the tough outer hulls are polished off. Pearl barley is polished some more, so that the outer bran layer is also scrubbed off. It's a little less nutritious, but more popular since it's not as chewy as hulled barley and it cooks faster.  Quick-cooking or rolled barley flakes are steamed and then rolled so they cook even faster and may be used in place of oatmeal.

Lots of Lentils

·   Brown:  Usually found in most grocery stores, this is the most common variety and, quite inexpensive. Their tougher skins require 30 to 45 minutes cooking to soften; they retain their shape as they cook.

·   Green or Lentils du Puy: French green lentils are smaller and rounder than brown lentils; they contain less starch than other varieties so they’re firmer when cooked.

·   Red: Referred to as Red Chief or simply red, they are actually more salmon-colored. These lentils are split, so they cook very quickly – in just 10 to 15 minutes, but they don’t hold their shape, making their ideal for puréed soups.

·   Golden: Rounder in shape than the others, this variety holds up to cooking if not  overcooked – just 25 minutes at the most.

Lentil Lore – Nutritional Benefits

·  Made up of 25% protein, lentils have one of the highest protein contents of any vegetable, other than soybeans.

·   Lentils are cholesterol free, virtually fat free, and are low in calories – a cup of cooked lentils weights in at just 210 calories.

·   Like all beans, lentils are a very good source of dietary fiber — 1 cup cooked lentils contain 16 grams of fiber, nearly two-thirds of the 25 grams women need daily. The fiber helps fight the battle of the bulge by making you feel fuller longer. Fiber also helps regulate blood-sugar levels after meals.

·  Lentils are a good source of iron, which helps increase energy. When served with foods rich in vitamin C, that iron is absorbed more easily and efficiently.

·   An excellent source of folate (an essential nutrient, especially important for women of child-bearing age), lentils contain more naturally occurring folate than any other non-fortified food. One cup of cooked lentils provides 90% of the RDA of folic acid. Since human bodies don’t naturally make folate, it must come for food or nutritional supplements.

Information adapted from Cuisine at Home magazine (Issue 83, October 2010).

Vegetarian Tacos . . . made with lentils

   

All the fixings for tacos + a side dish of Zucchini & Corn in the background.

     Our niece, Colette West, told us about this recipe some time ago. And, then I forgot about it until just recently. When she originally sent the recipe she mentioned that it could be modified to taste but I made it pretty much according to her instructions. I did use regular cheese and sour cream versus the fat-free products and provided some variables for the seasonings.

     Love the idea that the lentils can cook throughout the day in a slow cooker which is ideal for a busy schedule. I actually had time to cook them on the stovetop today but opted for the slow cooker version just so I could give it a try.

Lentil Tacos   Makes 6+ servings (ideal slow cooker-size: 4-quart)
Recipe Note -- the recipe calls for ½  lb. dry brown lentils; we had enough lentils to fill 10 taco shells and still had about three-fourths of a cup left over. 

1 tablespoon vegetable oil

¾ cup onions, finely chopped

⅛ teaspoon garlic powder

½  lb. dry brown lentils (1 heaping cup), picked clean of stones and floaters   (l lb. lentils = 2 ¼ cups; 1 cup dry lentils = 2 to 2 ½ cups cooked)

2 to 3 teaspoons chili powder

1 to 2 teaspoons ground cumin

1 teaspoon dried oregano

2+ cups chicken broth

About 1 cup salsa

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12 taco shells

Topping possibilities: shredded lettuce, chopped tomatoes, shredded cheese, sour cream,

additional salsa

1. Heat oil in skillet or Dutch oven. Add onions and sprinkle with garlic powder; sauté until onions are tender.
2. Add lentils and spices. Cook and stir for 1 minute.
   
3. Place  lentil mixture and 2 cups broth in slow cooker. Add more broth as lentils cook if needed.
   
4. Cover. Cook on LOW for 3 hours for somewhat-crunchy lentils, or on LOW for 6 hours for soft lentils. (Ours were perfectly cooked in about 4 hours in the slow cooker – they were soft but still held their shape giving them a mouth-free that is similar to meat.)
   
   
   
   
5. Add as much salsa as desired.
6. Spoon about ¼ cup into each taco shell. Add toppings of your choice.
   

Recipe without photos . . .

Lentil Tacos   Makes 6+ servings (ideal slow cooker-size: 4-quart)
Recipe Note -- the recipe calls for ½  lb. dry brown lentils; we had enough lentils to fill 10 taco shells and still had about three-fourths of a cup left over. 

1 tablespoon vegetable oil

¾ cup onions, finely chopped

⅛ teaspoon garlic powder

½  lb. dry brown lentils (1 heaping cup), picked clean of stones and floaters   (l lb. lentils = 2 ¼ cups; 1 cup dry lentils = 2 to 2 ½ cups cooked)

2 to 3 teaspoons chili powder

1 to 2 teaspoons ground cumin

1 teaspoon dried oregano

2+ cups chicken broth

About 1 cup salsa

-----

12 taco shells

Topping possibilities: shredded lettuce, chopped tomatoes, shredded cheese, sour cream,

additional salsa

1. Heat oil in skillet or Dutch oven. Add onions and sprinkle with garlic powder; sauté until onions are tender.
2. Add lentils and spices. Cook and stir for 1 minute.
3. Place lentil mixture and 2 cups broth in slow cooker. Add more broth as lentils cook if needed.
4. Cover. Cook on LOW for 3 hours for somewhat-crunchy lentils, or on LOW for 6 hours for soft lentils. (Ours were perfectly cooked in about 4 hours in the slow cooker – they were soft but still held their shape giving them a mouth-free that is similar to meat.)
5. Add as much salsa as desired.
6. Spoon about ¼ cup into each taco shell. Add toppings of your choice.

Indian Spiced Lentils – a great side dish or a vegetarian main dish

Lentils are nutritious (check out their nutrition benefits @ FitDay), and since Barry’s New Year’s resolution is to go lean, this was tonight’s side dish of choice. We served  the lentils with roasted Spatchcock Chicken and a crunchy Jicama Slaw, but they’d be delish as a vegetarian main dish, too.

For an explanation of the types of lentils on the market and some lentil lore, check out our post for Lentil Stoup.     

Indian Spiced Lentils    4 to 6 serving

1 tablespoon + teaspoon olive oil

1 large onion, chopped

2 cloves garlic, minced

1 teaspoon curry powder

1 cup dried brown lentils

2 to 3 cups chicken broth

Kosher salt & black pepper to taste

⅓ to ½ cup chopped parsley

1.  Heat oil in medium sized heavy pan, add onions, and sauté 5 minutes.

2.  Add garlic and sauté 1 to 2 minutes. Add curry powder and continue to cook another 2 minutes.

3.  Add lentils, 2 cups broth, salt and pepper; bring to a low simmer, then cover pan and cook until lentils are tender and liquid is absorbed, about 30 to 40 minutes. Add remaining chicken broth as needed.

4.  When lentils are done (soft but still slightly chewy), remove from heat, and let sit covered for 5 minutes.

Liquid is absorbed and the lentil are soft but still chewy. Ready to add the lid and let sit for 5 minutes.

5.  Stir in parsley.

Recipe without photos . . .

Indian Spiced Lentils    4 to 6 serving

1 tablespoon + 1 teaspoon olive oil

1 large onion, chopped

2 cloves garlic, minced

1 teaspoon curry powder

1 cup dried brown lentils

2 to 3 cups chicken broth

Kosher salt & black pepper to taste

⅓ to ½ cup chopped parsley

1.  Heat oil in medium sized heavy pan, add onions, and sauté 5 minutes.

2.  Add garlic and sauté 1 to 2 minutes. Add curry powder and continue to cook another 2 minutes.

3.  Add lentils, 2 cups broth, salt and pepper; bring to a low simmer, then cover pan and cook until lentils are tender and liquid is absorbed, about 30 to 40 minutes. Add remaining chicken broth as needed.

4.  When lentils are done (soft but still slightly chewy), remove from heat, and let sit covered for 5 minutes.

5.  Stir in parsley.

VEGETARIAN Chickpea and Lentil Soup

After coming home late and with no meat thawed for dinner, a vegetarian meal is definitely what came to mind. I found this one at foodandwine.com and made just a few minor adjustments.

How was it? Barry ate two helpings so I’d say it met his standards, and mine, too! 

Chickpea and Lentil Soup   Serves 4

2 tablespoons olive oil

1 onion, chopped

2 ribs celery, chopped

½ teaspoon ground ginger

¼ teaspoon turmeric

Pinch ground cinnamon

1 ½ teaspoons salt

½ teaspoon coarsely ground black pepper

1 cup brown lentils

6 ½ cups vegetable broth (use chicken broth if you don’t mind creating a non-vegetarian dish)

1 (15 oz.) can canned crushed tomatoes with juice

1 (15 oz.) can drained and rinsed canned chickpeas (garbanzo beans)

⅓ cup chopped parsley, optional

1. In a large pot heat the olive oil over medium heat.
2. Add the onion and celery and cook, stirring occasionally, until vegetables start to soften, about 10 minutes.
3. Stir in the ginger, turmeric, cinnamon, salt, pepper, and lentils.
4. Add the broth and tomatoes to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 25 to 30 minutes.
5. Add the chickpeas and simmer 5 minutes longer.
   
   
   
6. Stir in the parsley.

Recipe without photo . . .

Chickpea and Lentil Soup   Serves 4

2 tablespoons olive oil

1 onion, chopped 

2 ribs celery, chopped 

½ teaspoon ground ginger 

¼ teaspoon turmeric 

Pinch ground cinnamon 

1 ½ teaspoons salt 

½ teaspoon coarsely ground black pepper 

1 cup brown lentils 

6 ½ cups vegetable broth (use chicken broth if you don’t mind creating a non-vegetarian dish) 

1 (15 oz.) can canned crushed tomatoes with juice 

1 (15 oz.) can drained and rinsed canned chickpeas (garbanzo beans)

⅓ cup chopped parsley, optional

1. In a large pot heat the olive oil over medium heat.
2. Add the onion and celery and cook, stirring occasionally, until vegetables start to soften, about 10 minutes.
3. Stir in the ginger, turmeric, cinnamon, salt, pepper, and lentils.
4. Add the broth and tomatoes to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 25 to 30 minutes.
5. Add the chickpeas and simmer 5 minutes longer.
6. Stir in the parsley.