Lentils

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• Lentils
• Marisa Castellano
• Marisa Castellano

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Description

• Are legumes that generally have a rich nutty
  flavor and some varieties lend a slight peppery
  flavor when cooked.
• They grow two to a pod and are dried after
  harvesting.
• Flat disk shaped dried beans.
• Available in different sizes and colors such as
  brown, green, orange, red, and yellow.
• http//www.hormel.com/kitchen/glossary.asp?Process
  PrinttruePrint/Categoryglossary

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History

• Lentils, botanically known as Lens culinaris
  esculenta, have been a source of sustenance for
  our ancestors since prehistoric times.
• Thought to have originated in central Asia.
• Artifacts have been found on archeological digs
  dating back 8,000 years ago.
• Lentils graced the tables of peasants and kings
  alike.
• http//homecooking.about.com/cs/vegtabes/a/lentil
  s_p.htm

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History Continued

• Poor Catholics who could not afford fish during
  the season of Lent substituted lentils.
• Lentils were mentioned in the Bible both as the
  item that Jacob traded Esau for his birthright
  for a bowl of crimson lentils and a loaf of bread.

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Interesting Facts

• Every year, farmers on the Palouse grow 500
  million pounds of dry beans and lentils. That as
  much as a 250,000 pound Volkswagen.
• All of the lentils grown in the U.S. are grown on
  the Palouse Hills of eastern Washington and
  northern Idaho. The weather and soil of the
  Palouse are good for growing lentils.
• http//www.pea-lentil.com/nwdev/
  consumer_kids.php
  

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Health Benefits

• Lower cholesterol
• Benefit in managing blood-sugar disorders
• Lentils magnesium helps improve the flow of
  blood, oxygen and nutrients throughout the body.
• Increase energy by replenishing your iron stores.
• Lentils are not rich in fat or calories.
• http//www.whfoods.com/genpage.php?tnamefoodspice
  dbid52

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Nutritional Profile

• Good source of protein
• Provide calcium, phosphorus, B-vitamins and iron.
• Contains dietary fiber.
• www.wholehealthmd.com/print/view/1,1560,FO_99,00.h
  tml
• www.whfoods.com

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Storage

• Keep in tightly closed container at cool room
  temperature.
• Use within 6 months
• Do not mix old supply of lentils with ones
  because old ones will be dryer and will take
  longer to cook.
• Store leftover cooked lentils in a closed
  container in refrigerator for 3-4 days.
• http//www.wholehealthmd.com/print/view/1,1560,FO_
  99,00.hhtm

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Preparation

• Place lentils on a kitchen towel, examine and
  discard any discolored or damaged lentils.
• Place in a strainer and rinse under cold water.
• Use 1 ½ cups of water to one cup of lentils and
  cook green and brown lentils for 45 minutes.

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Combinations

• Common brown are the most popular variety used in
  a number of food dishes.
• Soups and stew to which they thicken the
  ingredients.
• Served with poultry dishes when preparing duck,
  chicken or turkey.
• Combined with beans, rice, and a variety of
  vegetables.

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Recipe

• Red lentil and Pumpkin soup
• Serves 6-8 Ingredients
• 1 cup red lentils, uncooked (these do not need
  soaking)
• 2 liters cold water
• 2 celery sticks leaves, finely chopped
• 1 cup shredded pumpkin
• 4 cloves garlic, crushed
• 2 medium onions, finely chopped
• 2 tablespoons tomato paste (optional)
• 2 tablespoons plain flour
• 1/2 teaspoon nutmeg OR tablespoon mild paprika
• black pepper
• 2 vegetable based stock cubes
• 1/3 cup chopped dill (optional)
• iodized salt (at the end of cooking according to
  taste)
• 2 tablespoons extra virgin olive oil
• 200ml reduced fat coconut milk (instead of cream)
  (optional)

• Method
• Heat oil in a large saucepan on medium heat
• Add garlic, onion, celery and cook till soft
• Stir in flour, paprika/nutmeg stock powder - cook
  for 2 minutes
• Stir in water and tomato paste
• Add lentils, pumpkin and dill and simmer for
  about 45-60 minutes
• Lightly blend soup for a few seconds to remove
  large lumps and add coconut milkinstead of cream
  (this will add a lovely flavor to the soup).

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References

• All About Lentils. (n.d.). Retrieved April 6,
  2006, from http//www.hormel.com/templates/knowled
  ge.asp?ProcessPrinttruePrint/Ca
• Lentils. (n.d.). Retrieved on April 6, 2006, from
  
• http//www.wholeheatlhmd.com/print/view/1,1560,FO
  _99,00.html
• Lentils Recipes and Cooking Tips. (n.d.).
  Retrieved on April 17, 2006, from
• http//wwwhomecooking.about.com/cs/vegetables/a/l
  entils_p.htm
• Red Lentil and Pumpkin Soup. (n.d.). Retrieved on
  February 24, 2006, from
• http//www.helathyeatingclub.org/your-health/reci
  pes/legumes/redlentil.htm
• The Worlds Healthiest Foods Feeling Great.
  (n.d.). Retrieved on April 6, 2006, from
  http//www.whfoods.com/genpage.php?tnamefoodspice
  dbid52
• USA Dry Peas, Lentils and Chickpeas. (n.d.).
  Retrieved on April 17, 2006, from
• http//www.pea-lentil.com/nwdev/consumer_kids.php