Thursday, January 15, 2015

Lentil Vegetable Dish, (G, V option)

Lentils! If you eat them and love them - good for you. If you don't know about lentils, it is well worth the effort to get to know them.

To get you started, know this: lentils are a very good source of cholesterol-lowering fiber and they help manage blood-sugar disorders because lentils help prevent blood sugar levels from rising rapidly after a meal. Lentils provide significant amounts of the following: B-vitamins and protein - and NO fat.You might wonder if the calorie numbers of this tasty legume outweigh the benefits of the lentils' nutrition. They don't!

 A whole cup of cooked lentils contains under 250 calories.

I love lentils for their mild flavor, short cooking time and comfort-food appeal. Lentils can be combined with many vegetables, herbs and spices to allow for creative recipe expression.

Lentil Vegetable Dish is a great way to learn to cook with lentils. Besides the great flavors and healthy ingredients, the aroma of the sauteed cumin and onion is like culinary perfume!

 
Lentil Vegetable Dish
 
 
 
1 C lentils ( Split -green, red, black and/or a combination of lentils)
4 C water
1/2 tsp Hymalayan pink salt
1/2 tsp turmeric
Olive oil
Ground cumin
1/2 medium sweet onion, chopped
2 cloves garlic, chopped
Pepper blend
1-2 carrots, cleaned and chopped
1 T chicken base (optional)
 
Rinse lentils and in a large pot, combine with water, salt and turmeric. Bring to a boil, turn heat down and simmer - partially covered - for 10-15 minutes.
 
In a large saucpan, heat oil over med heat. Add cumin, carrots and onion. Cook and stir until onion begins to brown. The aroma will be amazing! Continue to cook for about 5 minutes total. Add garlic and pepper blend. Stir and cook for 1 minute. Stir the carrot, onion, garlic mixture into the lentils. Reduce heat to a simmer. Stir occasionally until the lentils are very soft - 10-15 min more.
 
Add *chicken base. Blend well. Taste and adjust seasonings. *(If you do not use the chicken base, add more salt as desired).
Serve over fragrant rice.


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