Let's face it. Lentils aren't usually a food that folks write love songs about, at least in this country. But for price and nutrition, they're pretty tough to beat. Bonus? They don't need a lengthy pre-soak and slow roast like some of their larger bean counterparts. Also, in many parts of the world they are prepared in ways that are so flavorful, we as Americans might not even recognize them. After test driving the Indian lentil soup (yum) from the nearest Sweet Tomatoes restaurant here in the St. Petersburg area, my interest in exploring these little nuggets of nutritional thrift was renewed.
What's to love about lentils? Well, they're dirt cheap, pack a powerful nutritional punch, and are incredibly versatile. Worried about only having access to brown ones? They come in a variety of colors, making them suitable for customizing a meal for visual presentation. And as I mentioned above, they cook up much more quickly than their larger bean relatives, making them ideal for those nights when you are short on time to prepare dinner. So, how do you make them sexy? Here's a break down.
Looking for an alternative to hummus with your next batch of pita crisps? This affordable recipe mixes pureed lentils with split peas and ethnic seasonings, resulting in an unexpected alternative to onion dip. With split peas being right up there with lentils on my list of rock bottom cheapies I'd like to do more with, I was happy to see them used for something besides my stand by pea soup. Bonus? If you're into vegan, this fits the bill. Here's another link to a spicy lentil pate using coconut and cayenne. A couple of other interesting finds were lentil butter (a great sandwich idea or hummus substitute) and this recipe for lentil tepenade. Here's another link for reasonably interesting lentil spread.
My previous experiments with lentil soups were hum drum at best. The recent taste test of the Indian lentil soup at the nearest Sweet Tomatoes restaurant renewed my enthusiasm. While I'm still in the process of tracking down a copy of that particular recipe, here's a great Moroccan one from a fun little blog that Linsey turned me on to, and an interesting sounding French version from Chow.com. The most interesting sounding Indian one I've found so far is this one using lamb and served with zatar-seasoned dinner rolls. A few others I found of note?
How do you turn a pile of dried legumes into a side dish you can serve with confidence? For starters, making a pilaf is really a super simple way to add a little protein and pizazz to a very basic side dish. A few brown lentils and grated carrot with some basmati, parsley and chicken stock in the rice cooker and you've got a scoop-able one dish dinner side you don't have to tend to. But really, that's just the beginning. There are many other options out there, both for hot sides and chilled salads.
Some ideas for sides?
How about this unusual idea for lentil bread, or curried lentils with sweet potatoes? A few others that made my list are herbed lentils with bacon, cauliflower-lentil curry, Ecuadorian sauced lentils, and this recipe for spicy red lentils courtesy of the Mayo Clinic.
Are salads more your speed?
I had quite a bit of luck researching these, finding Mediterranean, Southwestern, German, and quinoa-lentil combo salads. I also found a couple of meal-worthy lentil based salads, including this one for warm lentil potato salad with roasted garlic vinaigrette.
Believe me, nobody was more shocked than I to find so many ways to take these things center stage at meal time. Seriously, who knew? In fact, with all the options available, I started to notice some category patterns in the way you could serve them.
As an entrée stuffing.
Personally, I think this is one of the sexier ways I saw them used. Some specific examples? Bulgur and lentil stuffed tomatoes with a yogurt garlic sauce, as an alternative to rice in stuffed peppers, and here in a recipe for baked sweet potato and lentil stuffing.
As a burger or salmon patty alternative.
Again, I have to come clean here. I went into this thinking I'd be lucky to find one or two recipes that weren't tasteless, not to mention visually frightening. I'm happy to report, I was pleasantly surprised. I'm not saying it was an easy search, mind you. There were some seriously terrible ideas out there in internet land. That being said, a few ideas for lentil based patties managed to make their way to the top of my list.
For starters, this resource for a spinach and bean combo patty caught my eye. So did this one for spicy black bean and lentil burgers. Overall though, I think the award for the most colorful, can't wait to try it recipe goes to this recipe featuring yellow lentils, Thai chili peppers and ginger root. Here's an extra one for those on a low glycemic index diet.
Lentil loaf.
Boy, do I know what you're thinking. Lentil loaf. It's hard to even say the words without sounding like you have a ten ton weight on your shoulders. I think one of the things that helped me embrace this idea a little more was knowing from personal experience with other legumes just how effective the right sauce and seasonings can be. The list of links to recipes I felt showed any promise turned out to be quite sparse. Here's a link from Taste of Home, a source I trust for down home flavor. On the upside, the other categories have some yummy sounding options I did not expect, and as a result I have some modification ideas lined up to try. I'll keep you posted.
As a direct bean equivalent.
What I'm talking about here is the use of lentils in ways that you would also use any type of larger bean. Baked in a crock and served with biscuits, as a main chili ingredient, in a burrito, served over rice, whatever.
Make it a co-star.
Lentils make an excellent filler and pair well with other main ingredients to take center stage on the dinner plate. For example, how about this Moroccan meatball and lentil bake, or this spicy South African recipe? I was also excited to find this recipe for traditional Egyptian kosherie, a dish I fondly remember enjoying with a fellow international teacher after a night of bargain shopping in the old souk in Kuwait City. Don't forget the hot sauce though, if you want it to be truly authentic.
While much of my research resulted in large data bases comprised of every tasteless soup recipe featuring brown lentils, water and salt known to man, there were a few little golden nuggets of hope. My top three picks? A collection of slow cooker recipes for lentils, a great break down of one couple's favorite lentil recipes (including great pictures), and this resource from VegWeb.Com.
And, if meatless in general floats your boat, we have a number of resources right here on Wise Bread, featuring tofu, TVP, general meatless dishes and making your own soy products from the raw bean.
Hope this was helpful, folks. As inexpensive as lentils are, it would be a shame not to at least try to incorporate them into your family meal plan a few times a month (or week, if you're feeling adventurous). Now that I know how many appealing options are available, I'll be using these little budget beauties way more often. Got some suggestions or tips? You KNOW how I love to hear from you. Share the love, as usual, in the comment section below.
This post was included in the August 12, 2009 edition of Wanderfood Wednesday.
We almost always make Jane Brody's curried lentils. Even though we love it, I guess we're ready for more variety. Along with your cabbage post, this is making me realize that I really can and should focus more on the cheapest nutritious staples.
I blog at www.shopliftingwithpermission.com.
Glad you liked it. I can honestly say this is one of the toughest posts I've ever put together. Lot of icky stuff to wade through in order to find the hidden gems, and so many main and sub categories to be addressed in order to put all the options in perspective. Then, when I did find good stuff, I found a TON of good stuff, making the links I wanted to include a real issue. Talk about some seriously outside the box thinking when it came to formatting the article.
But on to the real subject of your comment, cheaper nutritional staples. You really touched on the heart of why I tackle of these types of theme posts featuring cheap foods. Almost everybody knows these things are cheap (spinach, cabbage, lentils, chicken legs, boxed wine), but when it comes to knowing how to do more than one or two things with them, folks get lost.
Then the boredom sets in and it's back to buying the expensive stuff, thinking "Hey, at least I'm not eating out". Knowing you have a whole laundry list of options is a great way to stay focused and feel sinfully good about buying the more affordable foods. Luxury on a budget, gotta love that.
Myscha, this is a great article, lots of excellent meal options. It gives readers a ton of options in all directions. You have awesome links too!
Does this mean I'll have to free that bag of lentils from the back of my cupboard? I've been meaning to.. now you give me no excuse. (Up until now, the only thing we've been using lentils for was as an indoor sandbox filler for my kids to drive their dumptrucks in. Shame on me.
Thanks for all the great ideas, Myscha!
Linsey
I'm really glad it's being received well. It's taken nearly a week to put together. But with these things being SO very cheap, I wanted to provide an extra helpful resource post for our readers.
And, our course lentils are a tough sell for most folks. So I really wanted to dig deep to find the good ideas. Can y'all believe how many sub categories emerged? Holy cow.
At any rate, I am seriously on the look out for any additional ones people have used that they find stellar. Let's keep those ideas flowing, everybody!
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&...
This is my favorite recipe to bring to summer potlucks; it's also a hearty and warming dish in the fall.
This soup with lentils and smoked sausage is very good and the ingredients are all cheap.
http://www.epicurious.com/recipes/food/views/FRENCH-LENTIL-SOUP-WITH-SAU...
Things you do with lentils can frequently be done with yellow split peas and they are sometimes even cheaper.
I use lentils instead of bulger wheat in tabouli. I mix lentils 50-50 with brown rice and run it through the rice cooker to have with a curry type meat sauce. Supposedly the starch plus lentil makes a complete protein like with beans. I make dal out of brown lentils, red lentils or yellow peas as a side dish.
I also found the red lentils extremely cheap in a huge bag in the ethnic section of our grocery chain.
I like to make lentils as a part of daal or rasam, both Indian soupy curries that taste amazing over rice with a side of cold yogurt. It's one of the few things that I can make in large batches, freeze, and then thaw and reheat without feeling put upon. :) While simple, the flavors are so exotic and mouth-watering that I don't even notice how much money I'm saving.
I actually like plain old lentil soup, but it looks like it's time to expand my lentil horizons! Thanks for all the great ideas, Myscha!
OK, I know this isn't supposed to be about me, but selfishly, I was really hoping you all would dig this. It was truly a labor of love.
And thanks for all the links and additional ideas, guys. As I stated above, lentils are a tough sell, and yet so valuable as a budget resource that any and all ideas and yummies involving them are a huge help to all of us. Can't wait to check out all the links you provided. I'm going to click through on all of them right now!
Thanks again for your support.
How about a follow up on the all the delicious varieties of lentils availible? Most people are probably just imagining the dreary green looking variety, when there's a world of color (and flavor) out there that would, perhaps, make people a little more interested in trying them.
As for the post itself, top-notch. As someone who eats lentils 3-5 times a week, I'm glad to find someone who holds them in as high an esteem as I do.
Good idea. I had another follow up post in mind, but it wasn't related to the varieties of lentils themselves. The color thing was sort of worked in subtly to this post, but certainly a break down and analysis of the different types would be a valid post. I'll have to put it on my research list. Unless you have a super link in mind? We'd love to find out about any resources you are aware of.
I've been wriiting a story about a fictional monkey named Cedric von Monkey. Cedric is a vegan and lentils are a mainstay of his diet!
I love all the lentil ideas! I enjoy lentils, but they are a hard sell to my family. Hopefully one of these recipes would please someone. Thanks. :-)
Barb C
I rarely eat meat for dinner. Instead I make a salad with veggies on it and some kind of bean or legume... my favorites right now being fava beans, chick peas, and lentils. I'm sure chicken would be tastier, but beans/legumes are cheaper, healthier, quicker, better for the planet, keep longer (both in the cupboard and the fridge), and fill me up just as much as meat.
I would like to point out, though, that lentils are not beans... they are legumes.
I think a short article highlighting the different kinds of lentils might be good. I agree with Jared, most people just picture regular grocery store lentils (over-cooked, at that - my husband says they taste "like dirt").
I have a recipe for red lentils that I make fairly often in the winter, and several people have asked me for the recipe. Later, they told me it just didn't work for them - turns out, they didn't realise that red lentils were any different from the large brown ones.
Portobello and Basil Lentil Soup (from Shape Magazine)
1 T. Olive Oil
1 small red onion, diced
1 small green pepper, chopped
2 cup diced portobello mushroom
3 garlic gloves, minced
1 tsp. salt
1/2 tsp. white pepper
6 cups chicken broth (or vegetable broth)
6 oz. tomato paste
1 1/2 cup red lentils
1 bunch basil, coarsely chopped (reserve a few small ones for garnish)
1/3 cup dry sherry (optional)
Sautee the garlic, onion, green pepper, salt, pepper, and mushrooms until mushrooms are tender (about 5 minutes).
Add the chicken broth and tomato paste to soup pot and completely blend together.
Stir in the red lentils and bring to a boil.
Then lower heat, cover and cook over medium-low heat for 15 minutes stirring occasionally.
Add the basil and simmer (with pot covered)15 minutes longer.
Add extra salt and pepper to taste.
Serve the stew in individual bowls and float one tablespoon sherry on top of each bowl.
Garnish with remaining basil leaves and serve hot.
Serves 4-6
(Now I've outed myself as a lentil-lover, haven't I?)
That's an awesome looking recipe. I can see how people using the brown lentils would completely change the outcome though, as you said. The red ones really do add some more color. The yellow ones are quite attractive too.
This post is awesome! I've had a bag of red lentils in my pantry for a while and have been trying to figure out what to do with them..I"m seriously considering the Jamaican stew.
I only had a few lentil recipes and am so excited to try the spreads and patties! Yay! :D
If I didn't have a 3 year old, we would have a lentil week.
I haven't fully read the article yet, but I've bookmarked it :) I have a bag of dried lentils at home that I should really use, and I'm sure this article will help me figure something out.
my favorite lentil dish had been with salmon. Now however, I'm dying to try several of the ways you've presented. Great photography by the way.
So thrilled you loved the piece. I've been collecting various types of lentils to start using them more than once a week. As tedious as it was to collect all of these links, I love having the article to go back to now.
As for the photography, I can't really take credit for those particular photos as they came from the creative commons section of Flickr.
Keep us posted on your lentil endeavors!
Check out my various projects and services at Itinerant Tightwad. I also have a monthly education newsletter.
I'm really glad this article is still here, over two years later. Having recently become unemployed after my business went under, finding recipes for cheap, healthy, tasty food is more necessary than ever. Thank you for spending the time and effort to put this article together!
Hi Christine,
Sorry to hear about your recent turn of events, but so happy the article is here to help you over the hump. We've been eating more and more of them as well. It was my goal this year to start eating them more often (beans included) than we already did. Really, the seasonings make the difference between boring and something you really are looking forward to eating. And they do store for ages in the pantry, so if you buy them in bulk, they'll be there for a while and you don't have to schlep to the grocery store as often. If you have a Patel Brothers store near you, you can get great deals on bulk lentils, beans and spices there. They are a chain that sells Indian and Pakistani food products that also has great produce deals.
