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A Lentil Love Letter (Recipe: Maple Baked Lentils)

Posted on by on September 24th, 2012 | 8 Comments »
To discourage seed predators, pulses contain t...

We love lentils. There are:

a) nutritious,

b) versatile,

c) economical and

d) delicious.

Did you know that much of the world’s lentil are grown right here in Canada? Saskatchewan to be exact. According to the Saskatchewan Pulse Grower’s, Saskatchewan farmers grow 97% of Canada’s lentil crop. Most Canadian grown pulse crops are consumed by Canadians.

A) Nutritious

Lentils are low in fat, cholesterol and sodium. They are a good source of protein, iron, phosphorus and copper, high in fibre, and micro nutrient-rich. They’re also an excellent source of fibre, folate and manganese. Lentils contain 8.5 grams of fibre and 7 grams of protein in just one half a cup of cooked lentils. Lentils are deficient in two essential amino acids, methionine and cysteine. However, if sprouted, lentils contain sufficient levels of all essential amino acids, including methionine and cysteine.

B) Versatile

Lentils have a mild flavour that is often paired with strong flavours. They are very easy to prepare; no soaking required! Just remember 2:1, just like rice.

Ingredients:

1 cup dried lentils
2 cups water
1 bay leaf

Instructions:

    1. Rinse the lentils under running water and pick through them to remove any bits of soil or rocks.
    2. Add lentils, water and bay leaf to a saucepan, cover and bring to a boil. Once boiling, turn heat down to low and cover to let the lentils simmer, but leave the lid ajar a bit so that they don’t boil over.
    3. Lentils are done when they are tender and can easily be mashed with a fork.

Cooking time varies depending on the variety. Older lentils take 30-45 minutes whereas red split lentils only require about 20 minutes. Check them often.

Now that you have cooked the lentils, how will you use them? I have a few suggestions for you.

Lentil ‘meat’ Loaf

Soup

Puree then add it to pasta sauce, gravy, soup stock, etc.

Cookies (yup, you read that correctly)

Taco Filling

Sprouted

My favourite is Coconut Red Lentil Curry.

Just in case the previous recipes do not appeal to you , here are a few more;)

C) Economical

Lentils are an inexpensive source of high quality protein. A one pound bag of lentils can be purchased for approximately $2.00.

D) Delicious

Here is a little note I found one evening.

The recipe that sparked this lentil love letter, was Maple Baked Lentils. It is a perfect weekend meal, infusing warmth and the sweet scent of maple throughout your house. We often make this meal late Sunday afternoon. It is easy and provides ample leftovers for lunches the next day.

Maple Baked Lentils

1 hour, 30 minutes

Ingredients

  • 4 cups water or broth
  • 2 cup brown lentils
  • 1/4-1/2 cup maple syrup
  • 2 Tablespoons Tamari
  • 1/2 teaspoon fresh ginger, grated
  • 1-2 clove garlic, crushed

Instructions

  1. Preheat oven to 350 F.
  2. Combine all ingredient into an oven safe 9x13 baking dish.
  3. Cover with foil and cook for 1.5-2 hours or until lentils are tender.

Notes

Can be easily adapted for the Crockpot or Vitaclay Cooker.

Recipe adapted from: Happy Vegan Yogini

http://eatwholebevital.com/a-lentil-love-letter-maple-baked-lentils/

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8 Comments

  1. Posted on: 9-24-2012

    this looks GOOD! I always though lentils were hard to cook this looks easy :) and I have a feeling my kids would like this…THANK-YOU

  2. Posted on: 9-24-2012

    I love lentils! I wish everyone else in my house liked them as much as I do :) I often do them with a bit of onion, garlic and curry powder. I eat them for a few days, and then puree the leftovers into soup.

    For some reason I used to only eat green lentils (I have no idea why) but recently started eating red ones. Do the different coloured lentils offer different nutritional value or is just a matter of taste?

    • JaydaSiggers
      Posted on: 9-24-2012

      Great question. I can’t find a good comparison between the different varieties of lentils. I would assume they are similar, with the red varieties containing more beta-carotene. There may be marginal differences in micro-nutrient profiles, but not enough to discriminate;)

  3. Lisa D
    Posted on: 11-8-2012

    What do you serve the maple lentils with to round out the meal?

    • JaydaSiggers
      Posted on: 11-9-2012

      Hi Lisa! I usually serve it with veggies of some sort. A salad in the warmer weather and roasted root vegetables in the cooler months. You can also add a whole grain to the dish or serve over rice.

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