Lentils: A brawny little powerhouse

Lentils: diddly, shiny spheres of legume, charged with protein and prebiotics. A brawny little powerhouse. Can we please refrain from calling them humble?

“Lentils are so rich in prebiotics that they create a feast for your friendly flora, which in turn feed you right back with beneficial compounds,” notes MD Michael Greger.

Related to beans, peanuts, and peas, lentils come in many varieties. Colours range from red, yellow, brown, black, and green. Growing up in Chile, it was the brown variety that we most often ate. The earthy notes of brown lentils marry well with olive oil, onions, scallions, tamari and walnuts.

The darker the lentil, the stronger the flavour, and firmer the texture.

Red lentils, however, tend to be sweeter and mushier.  Used heavily in Indian dahls, they are great thickeners and rapidly absorb the zing of ginger, warmth of garlic and spices.

In this spicy, coconut dhal I have used  both brown, and red lentils for softness and bite. Please remember to rinse these well to remove any small stones before cooking, your teeth will be grateful.

Lentil dahl

Serves 4-6

Ingredients

+1 large white onion (or 2 small)

+Large chunk fresh ginger (50-70g peeled, chopped)

+4 garlic cloves (peeled, chopped)

+1/2 red chilli (deseeded, chopped)

+1 tsp ground cumin

+2 tbsp mild curry powder

+2 cups red lentils

+1 cup brown lentils

+Tin coconut milk (400 g)

+Handful fresh spinach

Directions

1. Peel your onion, garlic and ginger (I use the back of a teaspoon. It works wonders)
2. Pan fry the onion in a glug of olive oil until translucent (5-10 minutes on low)
3. Add the garlic, ginger, chilli, fry for 5 minutes or so
4. Add the spices, plus salt and pepper to taste, and brown for a couple of minutes to liberate the aromas
5. Add the coconut milk, 3 cups of water (might need to add more as they cook to ensure the proper consistency for your palate). Bring to a soft boil and reduce heat for a simmer.
6. Stir regularly, and cook between 30-40 minutes.
7. 5 minutes before the lentils are cooked, add a handful of washed spinach.

I like to eat my dahl in an earthenware bowl, the kind that sounds like chalk on blackboard as I fish around the bowl for a mouthful of satisfying dhal. Sprinkle with chopped coriander and for extra heat a tiny drizzle of chilli oil.

Enjoy!

Article written by Julia M. Thompson- United Kingdom