Mess of Pottage Recipe

Lentils
Stock.XCHNG/gokoroko

Ingredients

  • 1 cup  dried lentils, washed thoroughly
  • 4 cups  water
  • 3 tablespoons  olive oil
  • medium-sized onions, sliced from the stem down into ½-inch-thick slices
  • cloves garlic, minced
  •   Salt and pepper, to taste
  • ripe tomatoes, halved and sliced, for garnish

Lentils are akin to liver. You either hate them or love them. And it's interesting that this is the first food given a biblical reference. This is a big deal by all accounts.

And what was so great about this recipe? The recipe given is quite simple, just enhanced by natural ingredients. When I make lentils, I use them in conjunction with rice to give the old rice-and-beans combo a new twist. Lentils, like other dried beans, are quick and easy to prepare. They may be sold whole or split into halves and are good for you, providing a healthy source of cholesterol-lowering fiber — which means they aid preventing heart disease. They also contain B vitamins and protein, and virtually no fat. A whole cup of cooked lentils provides just 230 calories.

Directions

In a large pot or casserole (a Dutch oven is good for this), cover the lentils with water. Cover the pot, bring to a boil, and cook over medium heat for 10 minutes.

Meanwhile, heat the oil in a medium-sized skillet and add the onions and garlic. Sauté for about 3 minutes or until the onions brown at the edges.

Add the onions and garlic to the pot with the lentils, and season with salt and pepper, to taste. Simmer over low heat, stirring occasionally, for 30-45 minutes until the lentils are tender, adding more water if the mixture becomes too thick.

Serve garnished with tomatoes.

Nutrition

Calories per serving:

299 calories

Dietary restrictions:

Balanced, High Fiber Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

15%

Servings:

4
  • Fat 43g 67%
  • Carbs 158g 53%
  • Saturated 6g 31%
  • Fiber 29g 115%
  • Sugars 21g
  • Protein 53g 106%
  • Sodium 952mg 40%
  • Calcium 203mg 20%
  • Magnesium 158mg 40%
  • Potassium 2,312mg 66%
  • Iron 14mg 80%
  • Zinc 7mg 49%
  • Phosphorus 685mg 98%
  • Vitamin A 2,146IU 43%
  • Vitamin C 63mg 105%
  • Thiamin (B1) 2mg 126%
  • Riboflavin (B2) 1mg 31%
  • Niacin (B3) 7mg 34%
  • Vitamin B6 2mg 81%
  • Folic Acid (B9) 1,005µg 251%
  • Vitamin E 8mg 41%
  • Vitamin K 59µg 74%
  • Fatty acids, total monounsaturated 30g
  • Fatty acids, total polyunsaturated 6g
See detailed nutritional info Have a question about nutritional data? Let us know.

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