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Editor’s note
The following abstract describes a publication that is available as a downloadable PDF and may be purchased as single sheets or in a bundles of 25.
Sarah Wood
Assistant Extension Professor, Department of Health Sciences
Easy-to-prepare recipes using lentils as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.
Topics
- Canned food
- Food pantry
- SNAP
- Lentils
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Lentil Soup
- Lentil Taco Filling
- Lentil Confetti Salad
- Cold Lentil Salad
Pages
- 4
Lentil Soup
Yield: 6 Servings
Ingredients
- 2 teaspoons vegetable oil
- 2 cups chopped onion
- 1 cup chopped bell pepper
- 1 cup dried lentils, rinsed
- 1/2 teaspoon garlic powder or 2 cloves of garlic, minced
- 3 tablespoons chili powder
- 2 teaspoons cumin
- 1 teaspoon dried cilantro or oregano (optional)
- 5 cups low-sodium broth (any type)
Directions
- Wash hands with soap and water.
- In a large sauce pan or soup pot, heat oil over medium-high. Add onion and bell pepper. Cook until tender, about 3 minutes.
- Add lentils, spices and broth. Stir and bring to a boil. Reduce heat, cover and simmer for 30–35 minutes or until the lentils are as soft as you like. Serve hot.
- Refrigerate leftovers within 2 hours.
Lentil Taco Filling
Yield: 4 Servings
Ingredients
- 2 teaspoons vegetable oil
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper (any color)
- 1 clove garlic, minced or 1/4 teaspoon garlic powder
- 1/2 cup dried lentils, rinsed
- 1 1/2 tablespoons chili powder
- 1 teaspoon cumin
- 1/2 teaspoon oregano (optional)
- 1 1/4 cups low-sodium broth (any flavor)
- 1/2 teaspoon salt (optional)
Directions
- Wash hands with soap and water.
- In a large skillet, heat oil on medium. Add the onion, bell pepper and garlic. Sauté until tender, about 3 minutes.
- Add the lentils, chili powder, cumin and oregano, if desired. Cook and stir for 1 minute.
- Add broth and bring to a boil. Reduce heat, cover the skillet and simmer until the lentils are tender, about
20–30 minutes for brown lentils. Add water if necessary to keep the lentils just covered with liquid. - Uncover the skillet and cook until the mixture thickens and most of the water is gone, about 5–10 minutes. Add salt, if desired.
- Refrigerate leftovers within 2 hours.
Lentil Confetti Salad
Yield: 4 Servings
Ingredients
- 1/2 cup dry lentils
- 1 1/2 cups water
- 1/4 teaspoon salt
- 1 cup cooked brown rice
- 1/2 cup Italian dressing
- 1/2 cup diced tomatoes
- 1/4 cup chopped green bell pepper (about 1/2 of a small pepper)
- 3 tablespoons chopped onion
- 2 tablespoons chopped celery
- 6 sliced green olives
- 2 teaspoons chopped fresh parsley (optional)
Directions
- Wash hands with soap and water.
- Wash and drain lentils. Place in saucepan, add water.
- Bring to boil, reduce heat and cover the pan. Simmer the lentils for 15–20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain right away. Add salt to lentils.
- Combine the lentils with cooked rice, pour dressing over mixture and refrigerate until cool.
- Add rest of ingredients, mix well.
Cold Lentil Salad
Yield: 4 Servings
Ingredients
- 4 cups cooked lentils
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme or oregano
- 1/3 cup vegetable oil
- 1/4 cup apple cider vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cucumber, chopped
- 1 bell pepper, chopped
- 1/2 onion, diced
Directions
- Cook lentils according to package directions.
- In a small mixing bowl, combine garlic powder, thyme or oregano, oil, apple cider vinegar, salt and pepper.
- Once the lentils are finished, place the lentils and chopped vegetables in a large bowl.
- Stir in the dressing and mix well.
- Place in your refrigerator for at least 2 hours. Serve cold.