3 Ways To Get More Lentils In Your Diet
Cold Lentil Salad with Cucumbers and Olives
Serves 6 to 8
Ingredients:
2 cups French lentils 2 cloves garlic, smashed 2 bay leaves 1/2 tablespoon whole-grain mustard 1/2 teaspoon salt 2 tablespoons sherry vinegar 6 tablespoons extra-virgin olive oil 2 medium cucumbers, chopped into 1/2-inch pieces 1 cup pitted kalamata olives, roughly chopped 3/4 cup loosely packed fresh mint, roughly chopped 1 cup ricotta or feta cheese
Combine the lentils, garlic, and bay leaves in a large pot and cover with water by 2 inches. Bring to a boil over high heat, then reduce to a simmer and cook until just tender, about 15 minutes. Drain the water and pull out the garlic and bay leaves. Refrigerate until cold.
While the lentil are chilling, make the vinaigrette. In a small bowl, whisk together the mustard, salt, and vinegar. Drizzle in the olive oil, whisking constantly until the dressing has emulsified.
Combine the lentils, cucumbers, olives, and mint in a large bowl. Pour over the vinaigrette and toss to evenly coat. Dot with ricotta or crumbled feta just before serving.
Recipe Notes
If you are planning to eat the salad throughout the week, wait until before serving each day to add the mint.
Diet Lentil Soup Recipe
Ingredients: 2 tbsp olive oil 1 large onion finely chopped 3 cloves garlic minced 2 medium carrots sliced 2 medium celery stalks sliced 1 ½ cups green lentils rinsed well 1 cup peeled and chopped tomatoes 3 cups water 3 cups ham broth (or chicken broth) 1 tsp dried thyme or 3 fresh sprigs 3 bay leaves 1 tsp ground cumin Salt and pepper to taste Preparation:
In a large soup pot add olive oil and chopped onions and sauté on medium heat for about 5 minutes. Add garlic, carrots, celery and sauté an additional 5-7 minutes.
Now add remaining ingredients including lentils, tomatoes, all liquid and spices.
Increase the heat to high and bring ingredients to a boil. Reduce the heat to low, cover and cook at a low simmer for about 35-40 minutes or until lentils are tender.
Tip: If you find the soup too thick just add some more broth or water until you achieve the consistency you desire.
Baked Red Lentil Falafel Salad
Makes 20 falafels and 2 salad servings.
For the falafels: 1 cup dry split red lentils 2 cups loosely-packed Italian parsley leaves, stems removed 2 cups loosely-packed cilantro leaves, stems removed 5 garlic cloves 1 red onion 1-2 serrano peppers, to taste 1 1/2 tablespoons whole sesame seed tahini paste 1 1/2 tablespoons olive oil 1 teaspoon salt 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon baking soda 1-3 tablespoons chickpea flour (or whole spelt/whole wheat/all-purpose) Olive oil spray
