Always salt lentils after they are cooked. Salting them raw tends to make them tough. Store leftovers in refrigerator for up to four days. Serve with Kale Salad (page 26).
Targeted Side Effects: Fatigue, anemia
High in vitamin A and vitamin C and a good source of iron
Calories: 210; Total Fat: 9 g; Saturated Fat: 1 g; Total Carbohydrates: 25 g; Fiber: 6 g; Protein: 9 g
1 cup lentils, yellow, red, or green, rinsed and debris removed
2 cups water
1½ teaspoons sea salt
⅓ cup olive oil, plus more if needed
3 small onions, chopped
6 cloves garlic, chopped
1 tablespoon ground cumin
½ teaspoon ground ginger
½ tablespoon ground coriander
18 ounces stewed tomatoes, tomato sauce, or tomato puree
2 carrots, shredded
2 tablespoons lemon or lime juice
3 sprigs of parsley
Optional: ½ tablespoon mustard seeds
Optional: Red pepper flakes, to taste
1. In a medium saucepan, bring water and lentils to a low boil. Reduce heat and simmer, covered, until liquid is absorbed and lentils are soft, about 30 minutes. Season cooked lentils with salt.
2. In a large frying pan, heat oil over medium heat. Add onions, garlic, and cumin. Stir frequently. Add a little more oil if ingredients stick to pan.
3. When the onions are translucent, stir in cooked lentils, other spices, tomatoes, carrots, and mustard seeds and red pepper flakes, if using. Simmer over low heat for five minutes, until mixture has melded. Stir in lemon or lime juice. Serve in bowls and garnish with parsley.
Health Tip 101: The fiber found in lentils helps to regulate and stabilize blood sugar. Lentils are high in protein.