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.

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

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.

Nutritional Facts

Total Fat
15g
21%
Sugar
1g
1%
Saturated Fat
2g
8%
Carbohydrate, by difference
56g
43%
Protein
12g
26%
Vitamin A, RAE
262µg
37%
Vitamin B-6
1mg
77%
Vitamin K (phylloquinone)
9µg
10%
Calcium, Ca
242mg
24%
Choline, total
9mg
2%
Fiber, total dietary
3g
12%
Folate, total
140µg
35%
Iron, Fe
14mg
78%
Magnesium, Mg
157mg
49%
Manganese, Mn
2mg
100%
Niacin
7mg
50%
Pantothenic acid
1mg
20%
Phosphorus, P
467mg
67%
Riboflavin
1mg
91%
Selenium, Se
10µg
18%
Sodium, Na
101mg
7%
Thiamin
1mg
91%
Water
175g
6%
Zinc, Zn
2mg
25%

Recipe Shopping Tip

For healthy recipes, choose raw fruits, vegetables, and meats, and unprocessed foods.

Recipe Cooking Tip

For healthy recipes, substitute butter for olive oil, and bake, broil, or grill instead of fry.