Mess of Pottage Recipe

Mess of Pottage Recipe
Staff Writer
Lentils

Stock.XCHNG/gokoroko

Lentils

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:

352 kcal

Daily value:

18%

Servings:

4
  • Carbohydrate, by difference 64 g
  • Protein 13 g
  • Total lipid (fat) 5 g
  • Vitamin A, IU 891 IU
  • Vitamin A, RAE 262 µg
  • Vitamin B-6 1 mg
  • Vitamin K (phylloquinone) 1 µg
  • Alanine 1 g
  • Arginine 1 g
  • Ash 3 g
  • Aspartic acid 1 g
  • Calcium, Ca 242 mg
  • Choline, total 9 mg
  • Fatty acids, total monounsaturated 1 g
  • Fatty acids, total polyunsaturated 2 g
  • Fatty acids, total saturated 1 g
  • Fiber, total dietary 4 g
  • Folate, DFE 194 µg
  • Folate, food 62 µg
  • Folate, total 141 µg
  • Folic acid 78 µg
  • Glutamic acid 3 g
  • Glycine 1 g
  • Iron, Fe 14 mg
  • Isoleucine 1 g
  • Leucine 1 g
  • Lysine 1 g
  • Magnesium, Mg 159 mg
  • Manganese, Mn 2 mg
  • Niacin 7 mg
  • Pantothenic acid 1 mg
  • Phenylalanine 1 g
  • Phosphorus, P 473 mg
  • Potassium, K 814 mg
  • Proline 1 g
  • Retinol 260 µg
  • Riboflavin 1 mg
  • Selenium, Se 10 µg
  • Serine 1 g
  • Sodium, Na 206 mg
  • Starch 21 g
  • Sucrose 1 g
  • Sugars, total 2 g
  • Thiamin 1 mg
  • Threonine 1 g
  • Valine 1 g
  • Water 175 g
  • Zinc, Zn 2 mg
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