LentilsLentils

Marisa CastellanoMarisa Castellano

Marisa CastellanoMarisa Castellano

DescriptionDescription

Are legumes that generally have a Are legumes that generally have a rich nutty flavor and some varieties rich nutty flavor and some varieties lend a slight peppery flavor when lend a slight peppery flavor when cooked.cooked.

They grow two to a pod and are They grow two to a pod and are dried after harvesting.dried after harvesting.

Flat disk shaped dried beans.Flat disk shaped dried beans. Available in different sizes and Available in different sizes and

colors such as brown, green, orange, colors such as brown, green, orange, red, and yellow.red, and yellow.

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HistoryHistory

Lentils, botanically known as Lentils, botanically known as Lens culinaris Lens culinaris esculenta, esculenta, have been a source of sustenance have been a source of sustenance for our ancestors since prehistoric times.for our ancestors since prehistoric times.

Thought to have originated in central Asia.Thought to have originated in central Asia. Artifacts have been found on archeological Artifacts have been found on archeological

digs dating back 8,000 years ago.digs dating back 8,000 years ago. Lentils graced the tables of peasants and Lentils graced the tables of peasants and

kings alike.kings alike.http://homecooking.about.com/cs/vegtab;es/a/lentils_p.htmhttp://homecooking.about.com/cs/vegtab;es/a/lentils_p.htm

History Continued……History Continued……

Poor Catholics who could not afford fish Poor Catholics who could not afford fish during the season of Lent substituted lentils.during the season of Lent substituted lentils.

Lentils were mentioned in the Bible both as Lentils were mentioned in the Bible both as the item that Jacob traded Esau for his the item that Jacob traded Esau for his birthright for a bowl of crimson lentils and a birthright for a bowl of crimson lentils and a loaf of bread.loaf of bread.

Interesting FactsInteresting Facts

Every year, farmers on the Every year, farmers on the Palouse grow 500 million pounds Palouse grow 500 million pounds of dry beans and lentils. That as of dry beans and lentils. That as much as a 250,000 pound much as a 250,000 pound Volkswagen.Volkswagen.

All of the lentils grown in the All of the lentils grown in the U.S. are grown on the Palouse U.S. are grown on the Palouse Hills of eastern Washington and Hills of eastern Washington and northern Idaho. The weather and northern Idaho. The weather and soil of the Palouse are good for soil of the Palouse are good for growing lentils.growing lentils.

http://www.pea-lentil.com/nwdev/consumer_kids.phphttp://www.pea-lentil.com/nwdev/consumer_kids.php

Health Benefits Health Benefits

Lower cholesterolLower cholesterol Benefit in managing blood-sugar disordersBenefit in managing blood-sugar disorders Lentils magnesium helps improve the flow of blood, Lentils magnesium helps improve the flow of blood,

oxygen and nutrients throughout the body. oxygen and nutrients throughout the body. Increase energy by replenishing your iron stores.Increase energy by replenishing your iron stores. Lentils are not rich in fat or calories. Lentils are not rich in fat or calories.

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Nutritional ProfileNutritional Profile

Good source of Good source of protein protein

Provide calcium, Provide calcium, phosphorus, B-phosphorus, B-vitamins and iron.vitamins and iron.

Contains dietary Contains dietary fiber.fiber.

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www.whfoods.comwww.whfoods.com

StorageStorage

Keep in tightly closed container at cool room Keep in tightly closed container at cool room temperature.temperature.

Use within 6 monthsUse within 6 months Do not mix old supply of lentils with ones Do not mix old supply of lentils with ones

because old ones will be dryer and will take because old ones will be dryer and will take longer to cook.longer to cook.

Store leftover cooked lentils in a closed Store leftover cooked lentils in a closed container in refrigerator for 3-4 days.container in refrigerator for 3-4 days.

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PreparationPreparation

Place lentils on a kitchen towel, examine and Place lentils on a kitchen towel, examine and discard any discolored or damaged lentils.discard any discolored or damaged lentils.

Place in a strainer and rinse under cold water.Place in a strainer and rinse under cold water. Use 1 ½ cups of water to one cup of lentils Use 1 ½ cups of water to one cup of lentils

and cook green and brown lentils for 45 and cook green and brown lentils for 45 minutes.minutes.

CombinationsCombinations

Common brown are the most popular variety Common brown are the most popular variety used in a number of food dishes.used in a number of food dishes.

Soups and stew to which they thicken the Soups and stew to which they thicken the ingredients.ingredients.

Served with poultry dishes when preparing Served with poultry dishes when preparing duck, chicken or turkey.duck, chicken or turkey.

Combined with beans, rice, and a variety of Combined with beans, rice, and a variety of vegetables.vegetables.

RecipeRecipe

Red lentil and Pumpkin soup Red lentil and Pumpkin soup

Serves 6-8 Serves 6-8 IngredientsIngredients

1 cup red lentils, uncooked (these do not need 1 cup red lentils, uncooked (these do not need soaking) soaking)

2 liters cold water 2 liters cold water 2 celery sticks + leaves, finely chopped 2 celery sticks + leaves, finely chopped 1 cup shredded pumpkin 1 cup shredded pumpkin 4 cloves garlic, crushed 4 cloves garlic, crushed 2 medium onions, finely chopped 2 medium onions, finely chopped 2 tablespoons tomato paste (optional) 2 tablespoons tomato paste (optional) 2 tablespoons plain flour 2 tablespoons plain flour 1/2 teaspoon nutmeg OR tablespoon mild paprika 1/2 teaspoon nutmeg OR tablespoon mild paprika black pepper black pepper 2 vegetable based stock cubes 2 vegetable based stock cubes 1/3 cup chopped dill (optional) 1/3 cup chopped dill (optional) iodized salt (at the end of cooking according to iodized salt (at the end of cooking according to

taste) taste) 2 tablespoons extra virgin olive oil 2 tablespoons extra virgin olive oil 200ml reduced fat coconut milk (instead of cream) 200ml reduced fat coconut milk (instead of cream)

(optional) (optional)

MethodMethod

1.1. Heat oil in a large saucepan on medium heat Heat oil in a large saucepan on medium heat 2.2. Add garlic, onion, celery and cook till soft Add garlic, onion, celery and cook till soft 3.3. Stir in flour, paprika/nutmeg stock powder - cook for 2 Stir in flour, paprika/nutmeg stock powder - cook for 2

minutes minutes 4.4. Stir in water and tomato paste Stir in water and tomato paste 5.5. Add lentils, pumpkin and dill and simmer for about 45-60 Add lentils, pumpkin and dill and simmer for about 45-60

minutes minutes 6.6. Lightly blend soup for a few seconds to remove large lumps Lightly blend soup for a few seconds to remove large lumps

and add coconut milkand add coconut milkinstead of cream (this will add a lovely flavor to the soup). instead of cream (this will add a lovely flavor to the soup).

http://www.heatlhyeatingclub.org/your-heatlh/recipes/legumes/redlentil.htmhttp://www.heatlhyeatingclub.org/your-heatlh/recipes/legumes/redlentil.htm

References References

All About LentilsAll About Lentils. (n.d.). Retrieved April 6, 2006, from . (n.d.). Retrieved April 6, 2006, from http://http://www.hormel.com/templates/knowledge.asp?ProcessPrintwww.hormel.com/templates/knowledge.asp?ProcessPrint==true&Printtrue&Print/Ca/Ca

Lentils.Lentils. (n.d.). Retrieved on April 6, 2006, from (n.d.). Retrieved on April 6, 2006, from http://www.wholeheatlhmd.com/print/view/1,1560,FO_99,00.htmlhttp://www.wholeheatlhmd.com/print/view/1,1560,FO_99,00.html

Lentils Recipes and Cooking TipsLentils Recipes and Cooking Tips. (n.d.). Retrieved on April 17, 2006, from. (n.d.). Retrieved on April 17, 2006, fromhttp://http://wwwhomecooking.about.com/cs/vegetables/a/lentils_p.htmwwwhomecooking.about.com/cs/vegetables/a/lentils_p.htm

Red Lentil and Pumpkin Soup.Red Lentil and Pumpkin Soup. (n.d.). Retrieved on February 24, 2006, from (n.d.). Retrieved on February 24, 2006, from http://www.helathyeatingclub.org/your-health/recipes/legumes/redlentil.htmhttp://www.helathyeatingclub.org/your-health/recipes/legumes/redlentil.htm

The World’s Healthiest Foods: Feeling Great.The World’s Healthiest Foods: Feeling Great. (n.d.). Retrieved on April 6, 2006, from http://www.whfoods.com/genpage.php? (n.d.). Retrieved on April 6, 2006, from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52tname=foodspice&dbid=52

USA Dry Peas, Lentils and Chickpeas. USA Dry Peas, Lentils and Chickpeas. (n.d.). Retrieved on April 17, 2006, from (n.d.). Retrieved on April 17, 2006, from http://www.pea-lentil.com/nwdev/consumer_kids.phphttp://www.pea-lentil.com/nwdev/consumer_kids.php