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Lentils

Lentils are the quick and easy “bean” to cook up.  I have used them when camping to make a “Boston Baked” bean dish to save on camp fuel as well as time.  Brown and green lentils cook up in about ½ an hour where as a navy bean could take up to 2 hours.  There are many types of lentils and they are all part of legume family called pulses.  In Canada we are mostly familiar with green, brown and red lentils.  I was inspired to write about lentils last week when I was using brown lentils in my Shepherds Pie.  Thanks to Margaret Hantiuk for the idea of using a squash topping instead of potatoes!

Red lentils are the smallest and quickest cooking.  They are called Split Red lentils and are made from splitting a whole lentil by removing the skin and letting the seed split into two halves.  Split Red lentils can cook up in 10 minutes for a firm whole addition to a soup or longer if you want them softer for a dhal – 15 minutes.  Useful info if you are in a rush and subbing them for other lentils or beans! Here is a dhal like red lentil salad that is a hit at potlucks!  Thanks to Dana Davis for this recipe.

Red Lentil Salad

Sauté until soft:

1 cup diced onions

1 tbsp olive oil

Add 250 gram (1/2 LB) Red lentil

16 ounce can of diced tomatoes

1/3 cup each of olive oil

½ cup water or more as needed

2 Tbsp minced garlic

1 tsp each Oregano, Basil, Thyme

1 Bay leaf

Bring to a boil and cook over a low heat for 1 hour.  Transfer the hot mixture to a serving dish and add:

More garlic

1 ½ Tbsp Lemon juice

Salt and pepper to taste.

Chill for a few hours and then adjust lemon and spices to taste.  Serve at room temperature.

Lentil Nutrition

Lentils are a great protein source and make a complete protein when served with grains.  Lentils are also very high in iron!

Lentils Down on the Farm

Legume including lentils are used by organic farmers to enrich the soil with nitrogen so a common part of the crop rotation for healthy soil.  And we do grow lentils in Canada!  Saskatchewan is the largest exporter or lentils in the world!!  Eastern Washington is the largest US growing area. India produces over half the world’s lentils but use most domestically.   I understand we can grow them here on our Island but I wonder what kind of harvesting and processing equipment might be needed?  I know we have a local farmer/ entrepreneur who is growing hemp seed on the Island and has invested in a harvester.  Could it be used for lentils too?  What about flax and sunflower seed?  Other beans?

This veggie burger recipe pairs lentils with Hazelnuts – a great local combination.

Lentil Hazelnut Burgers

• 1 ½  cups dry green lentils
• 1 medium onion, minced
• 1 garlic clove minced
• 1/2  cup bread crumbs or more
• 1 Tablespoon chopped fresh parsley
• 2 eggs
• 1/2 cup finely chopped roasted hazelnuts
• 1/2 teaspoon dried thyme, crushed
• 1 teaspoon dried basil, crushed
• Salt and Pepper to taste
• 1 Tablespoons vegetable oil

Bring lentils and 3 cups water to a boil, simmer for ½ hour, drain and cool.

Combine lentils, onion, bread crumbs, parsley, eggs, and hazelnuts.   Stir in spices and salt, and pepper. Mold into 8 burger-sized patties. They should be slightly sticky and hold together well so add more breadcrumbs (dry) or oil (wet)as needed

You can halve the recipe to make 4 patties.  Freeze the patties before baking for another dinner if there are too many.

Patties can be fried over medium-high heat in olive oil but I always prefer to bake veggie burgers.  Preheat oven to 425.  Place patties on an oiled baking sheet and bake for 8 to 10 minutes – until browned on the bottom.  Flip over and continue cooking for another 5 to 8 minutes.

Yield: 8 patties

Some lentil numbers:

Note 500g bag is just over a pound.

• 1 cup dry lentils = 2 to 2-1/2 cups cooked
• 1 pound dried lentils = 2-1/4 cups dry
• 1 pound dried lentils = 4 servings
• 1 pound dried lentils = 5 cups cooked