LENTILS
It wasn’t long ago that you would hardly ever see a lentil dish on a menu. Now they are everywhere, and we like to think spruiking the benefits of healthy low-GI eating played a part in their rise in the ranks. Of course, lentils have other positives such as no soaking, and being fast cooking, versatile, good combiners, great flavour absorbers, and generally kinder to the digestive system than other members of the bean family. Don’t default to rice or pasta for a speedy meal, try nutty-tasting lentils in soups, salads, sides, patties, pilafs and more.
WHAT TO LOOK FOR
Which lentil depends on what you plan to cook. Here’s a quick guide:
- Brown lentils: The most common variety of lentil, ranging in colour from khaki to dark brown with a mild, earthy flavour. They retain their shape but will go mushy if overcooked. Best for soups, salads, casseroles and stuffing.
- Green (puy) lentils: Considered superior in taste and quality, these grey–green lentils have a robust, somewhat peppery flavour. They retain their shape and firm texture after cooking, and are best for cold or warm salads.
- Red split lentils: The sweetest and nuttiest of the lentils, these cook to a rich purée, making them perfect for dals, curries, soups and thickening casseroles.
- Yellow lentils: Similar to red split lentils, they are great for adding colour and texture to dishes.
With dried lentils, check the best-before or use-by date on the pack, as they take longer to cook if they are old. If you buy in bulk, make sure your provider has a good turnover. For tinned lentils, opt for reduced-salt varieties if you can, and rinse and drain well.
HOW TO STORE THEM
Dried lentils should be stored in a resealable packet or airtight container in a cool, dry place.
Refrigerate tinned lentils after opening in a non-metallic container and use within 2–3 days.
WHAT’S IN THEM?
Half a cup (about 90 g/3¼ oz) of cooked red lentils has about 420 kilojoules (100 calories), 7 g protein, 0 g fat, 15 g carbs (0.5 g sugars, 14.5 g starches), 2 g fibre, 1 mg sodium, 177 mg potassium, and a low GI (25) and GL (2).
WHAT ELSE?
Lentils will have varied cooking times depending on their variety and age, but as a rough guide to cooking times:
- brown and green lentils: 20–35 minutes
- yellow and red split lentils: 10–20 minutes.
Do not add salt or acid (vinegar, lemon, tomato) to lentils at the beginning of cooking or they won’ t soften.
Note that some manufacturers don’t recommend cooking lentils in a pressure cooker, so it’s best to check the instruction manual.
HERO RECIPES
Spiced lentil with roasted vegetables (here )
Baked fish with lentils, tomatoes and olives (here )