Surprising Features and Recipes for Organic Red Lentils

Surprising Features and Recipes for Organic Red Lentils

Organic Red Lentils (ORL) are orange, not red.

This is a photo of dried organic red lentils (ORL) in a strainer, ready to be picked over and rinsed. This is an important step in making any kind of lentil recipe.

ORL are a bit sweeter and nuttier than other lentils.

ORL readily absorb a variety of flavors from other foods and seasonings. Adding veggies, spices, and herbs make lentils abound with flavor.

ORL are a good source of gluten free plant-based fiber.

ORL are naturally fat and cholesterol free

ORL are a good source of protein and fit in with a vegetarian, vegan, and conventional eating plans

ORL can be sprouted easily and added to salads.  The link below is for sprouting green lentils, but the method can be used with whole red lentils as well. With red lentils, rinse at least twice a day. Red lentils take only a day or 2 to sprout (depending on how fresh they are). Here's Cassie to show you how. How to Sprout Lentils/.

When cooked in a recipe, ORL are ready to eat in about 20-30 minutes. The cooking time varies, depending on whether you use whole or spit ones. Cooking times are influenced by the cooking method (boiled, baked, slow cooker, or pressure cooker), amount being prepared, and kinds of ingredients in the dish you are preparing (ex. tomatoes and tomato sauce increases the amount of time needed to thoroughly cook lentils). When you want a shortcut, use canned lentils, but remember this type of lentil is fully cooked.

ORL are relatively inexpensive (prices usually range from $2.99-3.99 per pound). Cooking (boiling) lentils expands their volume. Lentils supply many important nutrients and using them in recipes is a frugal way to eat smart.

ORL can be a comfort food. It is for me. Their slightly sweet taste and ability to fill you up, without fat, is certainly a healthy way to satisfy even the heartiest of appetites.

ORL are versatile. You can cook them, as part of a pilaf using fragrant Basmati rice or enjoy lentils as a flavorful pureed side dish called Dahl, as they do in India. Lentils have an earthy flavor that enhances soups, stews, chili dishes, and lentil loaf or patties.

ORL can be an important part of meal planning throughout the year.

One portion of ORL (1 cup of cooked lentils) contains 90% of the Daily Value (DV) for folate, a natural food source of this B vitamin that helps cell growth and metabolism. Red lentils also contain 63% of the DV for fiber, and 36% of DV for protein. To understand Percent Daily Value see this. Info from Mayo Clinic about Percent Daily Value

Now to the delicious part of this blog post...

I couldn't find a Red Lentil Soup recipe that worked for me online, so here’s my original recipe that I adore. I make it at least once a month for my family and friends. I freeze any leftover soup in individual containers and heat and serve, when I'm rushed for time or don't have the ingredients on hand to start from scratch.

Nancy A's Hearty Red Lentil Soup Recipe

Ingredients:

1 pound whole organic red lentils(clean them well)

6 cups fresh water or half organic low sodium vegetable broth and half water

1 large yellow organic onion chopped fine

4 organic carrots chopped

4 stalks organic celery chopped (use the leaves too)

1 organic turnip chopped

1/2 cup cooked organic rolled oats (or cooked brown rice, if you need to eat gluten free)

1 lg. bay leaf

1 Tablespoon Bragg Liquid Aminos

3 cloves organic garlic

1 pinch of non-salt seasoning and freshly ground black pepper to taste
a sprig of fresh parsley, a spring of fresh basil 

Optional Ingredients: any cooked vegetables or cooked beans you enjoy. For instance, you can add zucchini, spinach, kale, butternut squash, string beans, pinto beans, or parsnip. When I made this recipe the last time, I included the contents of a can of organic pumpkin. Then, I needed to add an extra cup of water, because the pumpkin made the soup too thick to stir. When adding extra veggies, remember to add extra spices and a little water. Dried herbs go into the pot right away. Fresh herbs go in at the end of the cooking process.

What to do:

1. Pick over and rinse dried lentils. Pour water and/or water and broth into a dutch oven or other large pot that has a cover. Add lentils into the pot and place on the stove. Set control to boiling temp. 

2. While contents heats, clean and chop all veggies, garlic, onion, and fresh herbs. If you have a food processor, chop all veggies well. If you don't have a processor, do the chopping by hand.

3. Add onion, carrots, celery, turnip, bay leaf, Bragg Liquid Aminos, chopped garlic, and a pinch of salt-free seasoning blend to pot. Let ingredients come to a boil. Reduce heat to simmer and cover. Cook for at least 20 minutes, stirring every few minutes. This kind of soup has a tendency to stick to the bottom of the pot so take care (Notice: I used no oil). Cook until lentils and veggies are tender, and begin to get mushy. 

4. Add chopped parsley, basil, and any cooked veggies you have decided to add. Also add the oats or rice, and heat thoroughly for approximately 10 minutes. Ta Dah! You're good to go. Season with more salt-free seasoning and pepper at the table. Soup stores well, in the fridge (for about 4 days) or freezer (for a few months). It's an easy, delicious, and nutritious way to eat more veggies and legumes. Make it often and enjoy!

While you're at it, check out additional recipes below that feature red lentils. They sound fabulous to me. During the next few months, I'm going to try each and every one.

Here's a flavorful recipe from Susan Voisin Berbere Spiced Red-Lentil Hummus

Want to make a Fat Free Vegan Curry? Recipe is from Veronica Grace Red Lentil Tarka Dal Curry/

Chef AJ from the Forks Over Knives Website shares Red Lentil Chili Recipe

How simple and flavorful can lentil dishes be? Let me know which red lentil recipes appeal to you. Would you like to share one of your favorite red lentil recipes with us here? I sure would like to learn new ideas from you.

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I'm a Health and Lifestyle Writer, Author, and Tucson Wellness Blogger. For a peek at the 12 week interactive self-care journal program, Colors of Joy: A Woman’s Guide for Self-Discovery Balance and Bliss check Colors of Joy on Amazon Books.  Colors of Joy provides unique activities that help women get in touch with their feelings, thoughts, and aspirations and experience more joy in daily living. See
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I found the quote for today at www.QuoteGarden.com

When baking, follow directions. When cooking, go by your own taste. ~Laiko Bahrs

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Organic Oven Baked Cottage Fries To Live For

We love potatoes at our house, but I don't eat those highly salted, greasy, and less nutritious processed (peeled) ones that are the customary kind sold in supermarkets. Learn my secret recipe that keeps it simple, economical, healthful, and delicious. It's a home rendition of an old time favorite that's easy to prepare and will bring raves when it's served. 

I shop organic, because it's important to me that our food comes from a source that hasn't been genetically modified. I know organic food has higher nutrient value and tastes better too. A local health food store and farmers’ market are two of the best places to buy organic potatoes.

The organic label means produce like tomatoes, grapes, potatoes, and kale hasn't been chemically sprayed, irradiated, or injected with additives. I make the conscious choice to eat organic foods, because they are in the original state Mother Nature intended. Each time I shop or grow organic I save a small spot of the planet by not polluting the ground, water, air, or my body. 

I suggest you serve your cottage fries as a snack, a mouthwatering replacement for store bought potato chips. Commercially manufactured chips can be expensive and loaded with oil and/or contain preservatives and additives. 

Here are photos of the main ingredients

Organic Russet Potatoes, Knife, and Scrub Brush

Organic Rosemary (bottom left), organic thyme (top left), organic oregano(right)

Organic Garlic

Organic Olive Oil

Ingredients:

8 Organic Russet Potatoes 
1 Tablespoon fresh rosemary (hold stalk in hand, and snip leaves into little pieces, making them about 1/4 inch long) 
1 Tablespoon fresh thyme (slide or run fingers along stem to remove leaves and chop leaves into fine pieces)
1 Tablespoon fresh oregano (run fingers along stem to remove leaves and chop them into fine pieces)
3 cloves fresh organic garlic minced
3 Tablespoons organic extra virgin olive oil
Pinch of Salt and Freshly Ground Black Pepper to Taste 

How to Make Oven Baked Cottage Fries:

1. Preheat oven to 400 degrees Fahrenheit. While oven is heating, wash and scrub 8 medium russet potatoes. Do not peel potatoes as the skin is high in fiber. Baked potatoes are an excellent source of potassium, vegetable based protein, and important nutrients like Vitamin C and antioxidants. See more at Washington State Potato Commission. Slice, chunk, or cube potatoes into a size and shape you like best. Place in a large bowl filled with cold water, until ready to put in the oven. This prevents potatoes from turning gray (from oxidation).

2. Mix the herbs, garlic, salt, and pepper together in a small mixing bowl or cup. If you don't have fresh herbs on hand, use dried ones. Dried herbs are more potent than fresh ones, so use half strength. If you don't have these herbs on hand, substitute basil, parsley, or tarragon. Each one tastes great on potatoes. Try combos of any or all of them instead. 

3. Coat the bottom of a flat baking sheet with 1 Tablespoon of organic olive oil. I dip a corner of a paper towel into the oil and use it to spread the oil out evenly.

4. Drain off potato water, coat potatoes with herbs, garlic, salt, and pepper and toss. Then pour potatoes onto baking sheet, so they are spread out in one layer.

5. Drizzle the rest of the oil on the potatoes and bake for 10 min. Stir to loosen any potatoes that have stuck to the pan and bake for another 20-25 minutes or until you can easily pierce potatoes with a fork, and outside is golden brown. Cooking times vary depending on how thick the pieces of potatoes are, your oven calibration, and what the total weight of potatoes actually is. 

Cottage fries look appetizing on a platter or alongside a hummus sandwich or veggie burger. Serve with a green tossed salad to create a plant-based meal everyone will love. A portion is approximately one potato for each person. I always make much more than I need, because I like to freeze individual portions to use later on.

Please let me know if you're going to try your hand at making this dish or if you like this recipe. At my house, it's a fantastic accompaniment for dishes like scrambled tofu, lentil and veggie loaf, or pinto beans with broccoli. 

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Colors of Joy: A Woman's Guide for Self Discovery, Balance, and Bliss. It shows you how to use color, journal writing, affirmations, and reflection to heighten self-awareness, reduce stress, and increase your sense of contentment and gladness.

The quote for today is:

"What I say is that, if a fellow really likes potatoes, he must be a pretty decent sort of fellow."A. A. Milne Read more at brainyquote.com/

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