Lentils: A Hero in Disguise

I think lentils must be the unsung heroes of the legume world.

These little pods are truly a nutritional powerhouse. For every cup of lentils, you're packing 16 grams of fiber and 18 grams of protein.

It's like music to my fiber-lovin' heart.

Plus, lentils are super versatile. You can use them as a base in veggie burgers, toss some into a pasta dish, or jazz 'em up for a lovely side dish.

Unfortunately, I feel like these guys are often forgotten in the vast world of beans, legumes, and other vegetarian protein sources. Their blase color leaves much to be desired, am I right?

But friends, don't judge a book by its cover. It's time to get over the boring lentil look and look inside for the all the wonders this rockin' legume has to offer.

My friend Diane recently emailed me a recipe for her family's Favorite Lentils--they're cooked in veggie broth and spices, and seasoned with a sherry-mustard vinaigrette. Seemed simple enough.

So I made the lentils. I ate the lentils. I promptly fell to my knees and shouted "Hallelujah for lentils!" This is the best lentil dish I've ever eaten, friends.

Need proof? I actually made them again the next night. I repeated the recipe the very next day. We just couldn't get enough of Diane's fabulous lentils.

Now it's your turn. Make, eat, and shout "Hallelujah for lentils!"

Warm Lentils with Sherry Vinaigrette
(adapted from Diane T.'s recipe)

Ingredients:

• 1 cup lentils
• veggie broth
• 3/4 tsp. - 1 tsp. dried rosemary
• 1 bay leaf
• 4 cloves garlic
• 1 small onion, minced
• 1/2 tsp. salt
• 2 carrots, finely diced
• 1 - 2 stalks celery, finely diced

Vinaigrette Ingredients:

• 3 TBSP sherry wine vinegar
• 2 TBSP dijon mustard
• 1/2 tsp. salt
• 2 - 3 TBSP olive oil

Directions:
1) Place lentils in a large pot and cover with veggie broth (about 3 cups). Add remaining lentil ingredients. Bring to a boil, reduce heat, and simmer for 20 - 30 minutes, or until the liquid is mostly absorbed.

2) To prepare the vinaigrette, whisk ingredients together in a small bowl. When lentils are done cooking, pour vinaigrette on top and stir to combine.

So Fiber-licious

I'm kind of a fiber fanatic. I'm one of those strange individuals who actually seeks out ways to incorporate more fiber into a meal. Throw some toasted pumpkin seeds on top of that! Add a few tablespoons of flaxseed! Let's puree some prunes to add to those brownies!

What can I say? My cooking is fiber-lickin' good.

Consequently, with the exception of desserts (which are my first love in the food world), nothing brings a smile to my face more than walking through the door after a long day at work, and finding my husband preparing a fresh, fiber-licious dinner. Lucky for me, tonight was one of those nights.

Tonight's delightful pasta dish invites a variety of flavors you might find odd at first glance. I certainly did. Glancing at the recipe, I was skeptical of the unusual combinations: whole wheat pasta with lentils, artichokes, tomatoes, cumin, feta, and much more. Even the name sounds a bit confused: "Pasta, Lentils, and Artichoke Hearts." Thanks, but no thanks.

However, the Moosewood Collective's Low-Fat Favorites has never steered us wrong, and it certainly didn't with this recipe. I was blown away! This dish is so powerfully flavorful and wonderfully textured--it was truly a creative and ridiculously delicious pasta meal. It serves well as a one-dish dinner, as it's very filling and you'll have little room for much else.

So, tonight I salute my fiber-cooking husband and his unique pasta creation. My words of wisdom for today: Embrace fiber! She's fun, she's flavorful, and she just might be your new best friend.

Pasta, Lentils, and Artichoke Hearts

(a recipe from the Moosewood Restaurant Low-Fat Favorites Cookbook)

Ingredients:

• 1 cup dry red lentils (3 cups cooked)
• 1 bay leaf
• 2- 1/4 cups water
• 1 tsp. olive oil
• 2 cups diced onion
• 4 large cloves of garlic, minced
• 2 tsp. ground cumin
• 1 tsp. ground coriander
• 1 TBSP lemon juice
• 3 cups of canned tomatoes, drained (approximately 28 oz.)
• 12 oz. jar of artichoke hearts, chopped (make sure you don't use the "marinated" artichoke hearts; just use the plain-in-water variety!)
• 1 lb. whole wheat penne pasta
• Salt and ground pepper, taste
• Crumbled feta cheese
• Optional: crushed red pepper flakes

Directions:

1) Combine lentils, water, and bay leaf in a saucepan. Bring to a boil over medium heat; lower heat and simmer until water is mostly absorbed. Discard bay leaf.

2) Cook pasta according to package directions.

3) Heat oil in a large saucepan over medium heat. Add onion and saute until tender (approximately 5 minutes). Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add tomatoes, artichokes hearts, lemon juice, and salt, and pepper and simmer for about 10 minutes. Add the lentils, and simmer until the sauce reaches your desired consistency (we simmered ours for about 10 minutes. Cooking it longer would result in a thicker sauce).

4) Combine pasta with lentil-tomato mixture. Pour into individual serving bowls, and top with feta cheese and (if you like "hot stuff") crushed red pepper flakes.