The Frugal Foodies: Dal-icious!

The term “super-food” is tossed around a lot. It seems like every month a new food is being advertised to cure all ailments. While some are truly foods that should be incorporated into our diets more frequently, they are also typically expensive and not readily accessible. This month we have a “super-food” that is cheap, accessible, versatile, and extremely nutritious: lentils!

Lentils may be small, but these legumes sure are mighty. Not only are they full of protein, fiber, magnesium, folate, and vitamins C and B, but they are also rich in iron, making them a great choice for vegetarians and vegans. With all of these vitamins and nutrients, lentils can help reduce blood pressure, improve the health of your arteries, and the fiber will help keep your blood sugar stable.

Shopping for Lentils

Lentils come in a variety of colors. Brown and green are the most common, but they can also be found in orange, yellow, red, and black. At most grocery stores, lentils can be found in 16 ounce bags for less than $3  or in bulk bins priced per pound.

Cooking Lentils
The first step in preparing lentils is rinsing them to remove any dirt or debris. Unlike other legumes, lentils do not require any soaking, and cook relatively quickly. The cooking time is dependent on the color of the lentils, the table below gives approximate times.

Lentils can be used in a variety of dishes, but are commonly found mixed with vegetables or in salads and soups. Below is our favorite lentil recipe, give it a try and let us know what you think!

Dal

Note: This recipe can be prepared with any color of lentil, just adjust cooking time according to above table.

Ingredients:

3  cups green lentils
2 Tbl oil
1 medium onion, diced
2 medium carrots
4 cloves garlic, diced or ½ tsp garlic powder
½ tsp ginger
½ tsp curry powder
½ tsp cumin
15 oz can diced tomatoes, drained
4 cups spinach, rinsed
½ tsp salt
1 tsp pepper

1. In a medium saucepan, add the rinsed lentils and 5 cups of water. Bring to a boil, then reduce heat to low, cover pot, and let simmer for 30-40 minutes (see table) until the lentils are soft and the water has been absorbed.
2. While lentils are cooking, heat the oil in a pan and add the diced onion and carrots. Cook over low heat for 10-12 minutes until the onions and carrots are soft.
3. Turn the heat up to medium-high.  Add the garlic to the onions and cook for 2-4 more minutes, or until the garlic is golden brown, stirring frequently.
4. Add the can of drained tomatoes, ginger, curry powder, cumin, and half the salt, and simmer over low heat for 6-10 minutes. 
5. Add the onion, carrot, and tomato mixture to the lentils, and stir in the spinach. Let simmer over low heat for 5-10 minutes to allow the greens to wilt. Season with the remaining salt and pepper.