Mess of Pottage Recipe

Staff Writer
Mess of Pottage Recipe
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.

4
Servings
285
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 cup dried lentils, washed thoroughly
  • 4 cups water
  • 3 tablespoons olive oil
  • 2 medium-sized onions, sliced from the stem down into ½-inch-thick slices
  • 2 cloves garlic, minced
  • Salt and pepper, to taste
  • 2 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.

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.

Nutritional Facts

Total Fat
11g
17%
Sugar
3g
N/A
Saturated Fat
2g
8%
Protein
13g
25%
Carbs
37g
12%
Vitamin A
1µg
N/A
Vitamin B6
0.3mg
17.3%
Vitamin C
7mg
11%
Vitamin E
2mg
9%
Vitamin K
10µg
13%
Calcium
45mg
4%
Fiber
6g
25%
Folate (food)
241µg
N/A
Folate equivalent (total)
241µg
60%
Iron
3mg
19%
Magnesium
33mg
8%
Monounsaturated
7g
N/A
Niacin (B3)
1mg
7%
Phosphorus
155mg
22%
Polyunsaturated
1g
N/A
Potassium
426mg
12%
Riboflavin (B2)
0.1mg
7%
Sodium
820mg
34%
Thiamin (B1)
0.4mg
29.9%
Zinc
2mg
11%

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