Next time you're looking for a starch to round out dinner, save the potatoes and think lentils instead. This legume is an all-star fiber packed with numerous health benefits: it lowers cholesterol, aids the digestive system, improves heart health, and is an excellent source of iron and protein. All this and... lentils are naturally low calorie and fat free.
Lentils can be added to soups, used as the foundation for salads or formed into veggie burgers. Tonight, I used lentils to concoct a salad on the fly to serve with slices of grilled chicken, a baby green salad and braised red cabbage. Leftover salad will be in my lunchbox tomorrow along with my customary salad.
1 cup lentils
2 cups water
1/2 cup chopped onion (red or yellow or scallions)
1 clove garlic, pressed
1/3 cup chopped parsley
1 or 2 T capers
1/2 t dried oregano
Juice of 1 lemon
A few glugs of olive oil
Applewood smoked sea salt and freshly ground pepper, to taste
1/4 cup chopped walnuts, toasted
Put 2 cups of water into a medium-size saucepan, Add the lentils, bring to a boil then lower to a simmer. Simmer the lentils for about 20 minutes. Watch them carefully while cooking because if they are over-cooked, you will get a mush. You want the lentils to retain their shape. When done, drain off the cooking liquid and put the lentils in a medium-size mixing bowl. Add the onion, garlic, parsley, capers and oregano. Fold in a few glugs of olive oil, enough to lightly coat the lentil mixture. Stir in the lemon juice, salt and pepper. Taste and adjust the seasoning, if necessary. Sprinkle the toasted walnuts over the salad before serving.
*Crumbled feta cheese is a marvelous addition to this salad.
*Use chopped fresh mint in place of the oregano for an even fresher palette.
*In lieu of walnuts, add toasted pine nuts, instead.
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