A Love for Lentils

Growing up in Brooklyn in the 70s, the food I ate was standard for an Italian kid from Bay Ridge: almost always prepared by my grandmother, and generally assigned to a day (chicken soup on Monday, pizza on Friday, meatballs and macaroni on Sunday, and a rotation of five or six other dishes in between), it was the food we and all the other Italian American families around us ate. One particular dish my grandmother made that survived the transition into my daily repertoire is lentils and macaroni.  And, it is from that dish that I began to understand and explore these fantastic legumes. 

Rich in fiber, lentils top the charts in B5 (25% / 25%), phosphorous (51% / 51%), iron (82% / 37%), zinc (23% / 31%) and folate (90% / 90%) as well (percent daily value for men / women in 1 cup lentils).   Inexpensive, quick cooking, and packed with protein, lentils (and a few easy to prepare lentil dishes) are a must-have in every home cook’s stable.  They are easy to pair with a salad, a grain, or as the compliment to meat (try lamb over a lentil salad) or fish (they make a terrific accompaniment to salmon).

There are over a dozen types of lentils available.  For the sake of ease, however, let’s focus on the most common of lentils: brown and green.  They are easy to incorporate into a weekday meal plan, simple to cook, and readily accessible as many supermarkets carry both varieties.  In choosing between the two varieties my general rule of thumb is time, and desired consistency.  Brown lentils take an hour to prepare, and when cooked in ample liquid, tend to break from the skins, producing a soupy, stew like character.  Dark green or Puy lentils cook in twenty minutes, tend to remain in tact, and provide good texture to a meal.

Basic Dark Green or Puy Lentil Prep
When cooking dark green lentils, always start by rinsing the lentils, and picking them over for rocks.  Place the lentils in a pot with one or two shallots, cut in half, a bay leaf, and enough cold water to cover with two inches of liquid.  Bring the pot to a boil, then simmer the lentils for twenty minutes, or until the lentils are cooked through, but not mushy.  Drain the lentils, and dress with a simple vinaigrette, or add finely chopped peppers and cucumbers (be sure to remove the seeds from the cucumber) to brighten the dish.  Dark green lentils are a great item to keep in the refrigerator, cooked and drained, to add to salads, or serve as a base to fish or meat.

Basic Brown Lentil Prep
When cooking brown lentils, always start by rinsing the lentils, and picking them over for rocks.  Sautee an onion, garlic and two carrots, finely chopped, then add the lentils and two tomatoes chopped (or a can of tomatoes) and saute.  Add enough water or vegetable broth to cover with two inches of liquid.  Add a bay leaf and one or two potatoes, chopped in half, to the pot.  Bring the pot to a boil, then simmer until the lentils are soft and falling apart, at least an hour.  Be sure to add more water if the lentils become too dry before they are fully cooked.  Remove the potatoes, mash them with a fork, and return to the pot.  The potato starch works well to thicken the lentils. Note, you can also blend a cup of the finished lentils in a blender, then return the blended liquid to the pot to increase the thickness.  Serve cooked brown lentils solo as a soup, with cooked pasta (for your very own lentils and macaroni), or over rice. 

Here are a few good basic lentil recipes that are simple to learn and execute.  Let us know what you think!

Grandma’s Lentils and Macaroni (or Rice, or Simply Solo)
Simple Lentil Salad