Lentils: The Other Legume

As budgets tighten and grocery bills climb, I am often asked about filling out healthy diets in a frugal way. One of my favorite, underutilized ingredients to recommend is lentils. Like all members of the legume family, lentils are a great choice as part of a heart-healthy diet because they are high in fiber, with over 15 grams per serving, and lean protein, with over 17 grams of protein per serving. You can often find dried lentils for about a dollar a pound, which translates into a whole lot of healthy, flavorful food for not a lot of cash.

What do lentils taste like and how do you use them? Overall, lentil have a slightly nutty flavor that is rich and difficult to describe. Lentils come in many different styles, from red to green to "French," and many in between. Each of those styles will have something of it's own flavor and texture. The lentils most readily available in our area are red and green. Red lentils become creamy and soft when cooked, losing their individuality as dried peas often do. This lends itself well to soups, stews, and dishes requiring cohesion, like the Indian kufta or vegetarian burgers. Green lentils will retain their shape and a bean-like texture, and are wonderful used in casseroles, salads, or as meat replacements.

For those unfamiliar with lentils, I recommend you start with red lentils to make an easy, hearty soup. Red lentils cook the fastest, taking 10-30 minutes depending on how much you are making. There is no secret recipe for lentil soup. Just rinse and clean the lentils, put into a stockpot on the stove and cover with water, then simmer until the lentils are very tender. Since salt can toughen lentils while cook, hold off until it's time to serve the soup. Keep an eye on the lentils and add more water if necessary, stirring occasionally. When the lentils are cooked, add your favorite broth, spices, and tomatoes to finish off your soup. There are countless variations of this meal, so be creative! For a more sophisticated soup, add shrimp and seafood broth, then top with grated Parmesan and serve with a lemon wedge. For an India flair, use cumin, curry, onions, Garham Masala, and a bit of ginger. Or, serve a traditional, hearty winter soup with beef broth, chicken sausage, and tomatoes.

Green lentils, which usually take about twice as long to cook as red lentils, and can be served warm or cold as part of a salad. Just add some of your favorite dressing and some raw vegetables to cooked lentils, then chill for a unique cold salad. For a warm side dish, add olive oil, pepper, salt, and your favorite spices to the lentils. Stretching your meat loaf or casserole is easy, simply fold in cooked green lentils before baking. This is one of the secrets to one of my most requested recipes, "Shape it Up Meat Loaf," to which I add green lentils and black beans. This significantly reduces the fat and calories of each serving, while adding great texture, flavor, and fiber.

Studies show that low-fat diets rich in fiber that contain a wide variety of foods are the healthiest. With most Americans eating up to 700 extra calories a day, lentils are an easy, inexpensive way to add flavor, fiber, protein, and variety to your diet while cutting calories and fat.