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, Specific Carbs, 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 11g 17%
  • Carbs 40g 13%
  • Saturated 2g 8%
  • Fiber 7g 29%
  • Sugars 5g
  • Monounsaturated 8g
  • Polyunsaturated 1g
  • Protein 13g 26%
  • Sodium 238mg 10%
  • Calcium 51mg 5%
  • Magnesium 40mg 10%
  • Potassium 578mg 17%
  • Iron 4mg 20%
  • Zinc 2mg 12%
  • Phosphorus 171mg 24%
  • Vitamin A 27µg 3%
  • Vitamin C 16mg 26%
  • Thiamin (B1) 0mg 32%
  • Riboflavin (B2) 0mg 8%
  • Niacin (B3) 2mg 9%
  • Vitamin B6 0mg 20%
  • Folic Acid (B9) 251µg 63%
  • Vitamin E 2mg 10%
  • Vitamin K 15µg 19%
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