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Lentils are a great source of protein and iron, without the high cost and saturated fat content of red meat. They are also a good source of vitamin C. You'll find lentils in the bulk bins at your supermarket or they are sometimes also available in packets. They come in several differently coloured varieties. Lentils can be prepared the day of serving since they do not need to be presoaked. |
To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.
These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency--typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.
Calories in 1 cup of cooked Lentils: 39.9g carbs, 17.9g protein, .8g fat
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Lentil Dahl 2-3 cups of red lentils 1-2 medium onions, finely chopped 2-3 cloves of garlic, crushed (or more if you are a garlic fan) 2 tsp turmeric 2 tsp cumin 2 tsp coriander (use fresh if you have it) 3 tsp curry powder 1 tsp salt 1-2 tbsp tomato sauce Juice of 1 lemon Vegetables of your choice e.g. carrots, celery, canned chopped tomatoes, potatoes Pepper |
| Directions 1. Put lentils in a large pot, and add water. Use two cups of water for every cup of lentils. Bring to the boil. 2. Add vegetables, and more water to cover if needed. 3. Simmer with the lid off for 20-30 minutes, or until almost all of the water has been absorbed. 4. Fry onion, garlic and spices in a pan. Add this to the lentil mix and simmer for a further 10 minutes. 5. Add the tomato sauce, pepper and lemon juice. 6. Serve with chicken or fish |
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