Lentils, a part of the legume family, are a good source of protein, fibre, low GI carbohydrates and micronutrients such as folate, iron, zinc and potassium. Lentils can be bought either dried or canned, however both types will require rinsing, and dried lentils will also need to be cooked prior to using. Cooking time varies between types of lentils: brown lentils require 1 to 1.5 hours to cook on the stove top, whereas red lentils require just 30 minutes of cooking time. When cooking lentils, you will need 3-4 cups of water for each cup of lentils, and 1 cup of dried lentils will make approximately 2 cups of cooked lentils. Lentils are cooked if they can be easily squashed when pressed with a fork. Lentils can be used in a wide range of recipes, and taste great when cooked in stews and curries with herbs, spices and plenty of other vegetables. You can try replacing minced meat with mashed lentils in recipes such as lasagne, hamburger patties, pasta sauces or shepherd’s pie. You could also try cooking up a delicious dhal, some tomato and lentil soup, or a vegetable and lentil curry. Brought to you by The Sanitarium Nutrition Service, www.sanitarium.com.au
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