Tag Archives: Lentils

Lenses deserve a special place in our diet. They are among the most legumes high in protein.

Lentils are an invaluable source of essential nutrients necessary for the proper functioning of our metabolism. They are also beneficial in the plans. The lenses are very easy and quick to cook. More is known about green lentils or brown sometimes used in soups, but there are also the lens coral (also known as red lens), very present in Indian cuisine, called dhal.
The virtues of lentils

Regular consumption of lens generates various benefits:

-Reduced risk of cardiovascular problems.
In-lenses are antioxidants that belong mostly to the large family of flavonoids. They are mainly catechins and procyanidins. These antioxidants are mainly located in the outer envelope of the lens. Reports suggest that, when the lens is soaked or cooked, the amount of catechins increases.
-Like all legumes, lentils are high in fiber: the boiled lentils are a good source with 4.5 g of fiber per serving of 125 ml (1/2 cup).
-Soluble fiber, in turn, may contribute to cardiovascular disease prevention with a reduction in the absorption of bile acids, which helps normalize the blood cholesterol.
-The lens is an excellent source of phosphorus, manganese and copper. As a constituent of many enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for structure and tissue repair) in the body.
– The magnesium present in the lenses involved in bone development and construction of proteins, enzymatic actions, prevention of muscle contraction, dental health and functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.
-The lens is an excellent source of folate which is involved in the manufacture of all body cells, including red blood cells.
-As it increases the production of new cells, ensuring adequate intake is essential during periods of growth and fetal development.

The lens is also a good source of potassium.

Finally, the lens is good for those who want to lose weight. It is a legume that contains virtually no fat. It contains a large number of complex carbohydrates that help to avoid snacking between meals. It also provides a large amount of vegetable protein.

Gin thoke – ginger salad

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Ingredients :

  • 1/2 cup of lentils and fried refreshed
  • 1/2 cup of lima beans and fried refreshed
  • 2 teaspoons of baking soda
  • 2 lemon juice
  • 5cm of fresh ginger, peeled and cut into julienne
  • 2 teaspoons of sesame seeds, toasted
  • 2 tablespoons of chopped salted peanuts and dry roasted, crushed
  • 1/2 Chinese cabbage chopped
  • 1/2 medium onion, thinly sliced ​​
  • 1/2 serrano chili, seeded and diced
  • 1 tablespoon of fish sauce
  • 1 tablespoon of peanut oil
  • Salt and pepper to taste

Preparation :

Soak overnight lima beans and lentils in two separate bowls filled with water with a teaspoon of baking soda in each bowl.
Place the julienned ginger and lemon juice in a jar and refrigerate for at least 12 hours.

The next day, drain and thoroughly dry lima beans and lentils.

Heat oil in a pan and fry the beans and lentils separately until golden brown. Drain and reserve. In a bowl, combine cabbage, onion, pepper, sesame seeds, peanuts, fish oil, peanut oil, pickled ginger, lemon juice, salt, pepper and 1/2 cup each lentils and lima beans then mix.

Taste and add the oil and sauce if necessary. Let stand for about 5-10 minutes and serve.

 

Papad – papadam – lentils pancake

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Ingredients :
For 30 papads

  • 8 cups of flour lens
  • 25 ml of water
  • 1 teaspoon of cumin seeds
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • A little oil

Preparation :

In a bowl, combine flour lens, salt, pepper and cumin seeds.

Make a well in center, add water and knead until dough is smooth.
Cut dough into balls.

On a surface lightly oiled and floured, flatten the balls in very thin pancake with a roller.

Place baking paper on a baking sheet sprinkled with flour to prevent the pancakes from sticking.

Bake in oven one hour at 100 °, let cool.

This should look like a sort of pancake crisp and dry.

Serve as an aperitif or to accompany a dish.

Tips : Serve with small bowls of sauce and red chilis finely chopped and can be eaten with various toppings such as chopped onions, chutney or dips and other condiments. In parts of India, it is served as the final element of a meal.

Anecdotes : We find the papadam in worldwide under various names : Appalam, Popodum, Poppodum, Papadamo, Papad, Papadam, Papari.

Wo – lentil patties

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Ingredients :

  • 1 cup of black lentils
  • 1 tablespoon of chopped ginger
  • 1/4 c. teaspoon of asafoetida (Hing)
  • 1/2 c. teaspoon of ground cumin (Jeera)
  • 3 teaspoons of oil
  • Salt

Preparation :

Soak black lentils in water overnight, until the black film is easily removed and remove it.
Mix in the blender the lentils with a little water until obtain a dough, add spices and mix well.
Heat a lightly oiled pan and make a cakes of small shape (like a pancake) with lentils dough. Let brown on both sides and serve hot.

Astuces : Asafoetida helps digestion and is also an “anti-flatulence”. Its smell is very strong and unpleasant for people who are not accustomed to this odor, but when it is cooked it perfumes the dishes.

Kitchri – kitchuri – rice with lentils

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Ingredients :

  • 1 cup of long grain basmati rice
  • 1 cup of red lentils
  • 2 1/2 tablespoons of ghee
  •  2 medium onions, chopped
  • 5 cups of hot water
  • 2 1/2 teaspoons of salt
  • 1 1/2 teaspoons of garam masala

Preparation :

Wash the rice and drain.

Wash lentils and remove those that float, then drain. Heat ghee in a pan, and cook the onion brown. Reserve half.

Add the rice and lentils in the pan and fry for 3 minutes stirring constantly.
Add hot water, salt and garam masala and bring to boil.

Cover and cook over very low heat for 20 minutes, until rice and lentils are cooked. Leave covered and do not mix during cooking.

Serve hot, garnished with onions that have been reserved.

Tips : If you want a  kitchri  put only 3 ½ cups of water. We can also replace the garam masala with other spices like cinnamon sticks, some cloves, cardamom seed and pepper. It appears on the breakfast tables, with smoked fish crumbled and hard-boiled eggs added.

Dahl Bat – traditional dish of rice and lentils

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Ingredients :

  • 3 cups of water
  • 1 cups of lentils
  • 1 cup of rice
  • 2 cups of water
  • 1 teaspoon of fresh ginger
  • 1 teaspoon of Spice
  • ½ teaspoon of allspice
  • 1 pinch of cardamom
  • ½  teaspoon of salt

Preparation :
Wash rice until water runs clear, drain and cook with 2 cups water in a rice-cooker.

Wash and rinse the lentils, then put them in a pan add water, ginger, 4 spices, salt,pepper, cardamom, bring to a boil and cook for 20 minutes over low heat until the lentils are tender.

Serve.

Anecdote : It consists of white rice (bhat) and a bowl of thick soup with lentils (dal). It is accompanied by a vegetable curry (tarkari) and sometimes a mixture of spicy ingredients (achards). The meat is inaccessible and non-traditional, it is generally vegetarian. The proteins present in the lenses, however, make a balanced meal. The Nepalese eat with the right hand, without a spoon or fork. It is often served at will and it is polite to be reused at least once, even if we have hungry anymore.

Daal Bhaat Tarkari – Nepalese rice with vegetables

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Ingrédients :

  • 2 tablespoon of oil
  • 1 tablespoon of garam masala
  • 1 tablespoon of curry
  • salt, pepper
  • 2 onions
  • 1 clove garlic
  • 1 cup of lentils and 3 cups water
  • 4 potatoes
  • 1 cup rice and 2 ½ cups water
  • 1 tablespoon of soy sauce
  • 200g sak (spinach or sorrel)
  • 1 tablespoon grated fresh ginger
  • 1 cup peas
  • 2 tomatoes
  • 1 yogurt
  • achar (vegetable chili condiments)
  • papads (crispy pancakes or chapatis)

Préparation :
Daal – Lentils
Wash and rinse the lentils until the water runs clear.
Fry 1 chopped onion, minced garlic, pepper, salt and garam masala in a few minutes
oil. Add lentils and cook in water. Cover and cook until lentils become pasty. give
the blender for a bit of material to thicken. Add water up to
obtain the desired consistency.

Bhaat – Rice
Put the rice in water with salt,
bring to boil and then keep on low heat until completely absorbed water.

Tarkari – vegetable curry

Cook the chopped onions, minced garlic, pepper, salt and curry a few minutes in oil.
Add the potatoes, peeled and cut into pieces and fry a little. Add water until level three quarters and cook, then add the peas, chopped tomatoes and soy sauce.

Sak – Greenery
Cook minced garlic and 1 onion. Cook spinach with ginger.

Hatle khane – Service
Serve everything on a plate separating each element in embellishing a papad (Nepalese bread, chapatis) and some achar. The top is to have a small dish with fresh yogurt and more.

Astuces : One can make the daal with beans or a mixture of both. You can add a precooked meat such as pork, lamb or beef in the vegetable curry.