Lentils - Nutritionally Rich Legumes

I have to admit that lentils don't sound or look very exciting. Who could get enthusiastic about some dry beans, you might ask. If this is how you feel about lentils, if you ever bothered to think about them, read on and you might change your mind.

They contain:

• folic acid - important for everybody but particularly for pregnant women as it can lessen the chances of having a baby with spina bifida
• iron - the main function is to carry oxygen around our bodies
• potassium - helps to regulate blood pressure and to rid the body of excess sodium (salt)
• vitamin B6 - see a guide to vitamins

Additionally, lentils are rich in protein and fibre. High fibre food offers protection against bowel cancer. It also helps in the regulation of cholesterol and blood sugar.

Now you know why you should eat more lentils, why not try one of the delicious recipes below?

Lentil Soup (serves 6)
4-3/4oz or 150g lentils
4 cups or 1 litre water
1 finely chopped onion
2 tbs oilive oil
Seasoning

First wash the lentils then put them in a large saucepan with the water. Bring to the boil then simmer until the lentils are cooked (they feel soft).

Meanwhile, heat the olive oil in a separate pan and fry the onions, season with salt and pepper then add to cooked lentils. Purée in a blender or through a sieve. Serve with wholemeal bread.

Lentil Patties
7oz or 225g lentils
1 finely chopped onion
2 cups or 1/2 litre stock
4tbs (approx) olive oil
2 tbs chopped parsley
1 large beaten egg
Seasoning

Put the lentils and stock in a large pan, bring to the boil and then simmer until cooked.

Meanwhile, heat the half the olive oil in a separate pan and fry the onions, season with salt and pepper.

When the lentils are cooked, drain them and purée. Add the onions, chopped parsley and seasoning and mix well. Bind the mixture together with the beaten egg then divide it into eight equal portions. With floured hands, roll each portion into a ball then flatten into a burger. Refrigerate for about 20 to 30 minutes.

You can either use the remaining oil to fry them, or you could grill them. Serve them as an accompaniment to boiled ham or bacon. Alternatively you could serve them in place of meat with vegetables. If you choose to do this, you might want to retain some of the stock to make gravy.

You can see more recipes here or you might want to visit All Info About Vegetarianism exclusively vegetarian ones.

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Copyright © 2004 Carol Fisher. All Rights Reserved.