BROWN LENTILS

So, I found a tin of brown lentils in my pantry, while scouting around for what to cook! I have been adding tinned foods to my pantry to stock up during the pandemic, just in case we run out of fresh produce! I checked out for recipes and found many tempting and easy meals to prepare from just a tin of brown lentils. Here they are:

1.  Soup

Add a can of brown lentils, rinsed and drained, to your favourite winter soup.

2.  Power rice salad

Mix cooked brown rice with canned brown lentils, rinsed and drained, then add pine nuts, currants, tinned corn and fresh herbs such as chives and parsley.

3.  Vegie burger

Add chopped onion and grated carrot to a can of brown lentils, rinsed, drained and mashed. Mix in chopped fresh herbs, fresh breadcrumbs and an egg to hold it together. Shape into patties, coat in flour, spray with oil then pan-fry, grill or bake until golden.

4.  Nutritious dip

Place 2 cans of brown lentils, rinsed and drained, into a food processor with 1-2 garlic cloves, the juice of 1 lemon and a splash of olive oil. Process until you have a smooth paste, adding more oil if necessary. Serve sprinkled with chopped coriander.

5.  On the side

Great with grilled fish. Sauté a chopped onion in oil until soft. Add a can of brown lentils, rinsed and drained, and a diced tomato. Cook until the tomato is soft and lentils heated through. Sprinkle with chopped parsley and balsamic vinegar to serve.

6.  Main event

To turn the above dish into a main course, substitute roasted red capsicum for the tomato. Top with chopped parsley, pitted black olives, chopped walnuts and cubed feta, and serve drizzled with balsamic vinegar.

7.  Curry in a hurry

The next time you make an Indian curry, throw in a can of brown lentils, rinsed and drained. This goes well with pumpkin and potatoes.

8.  Delicious dhal

Sauté a chopped onion in oil until soft. Add 2 chopped potatoes, dried Indian spices (cumin, turmeric and cardamom), and stir until fragrant. Cover with water and cook until potato is tender. Add 2 cans of brown lentils, rinsed and drained, and 2 handfuls of baby spinach leaves. Cook until spinach is wilted. Serve with a dollop of low-fat natural yoghurt.

9.  Classic combo

Together these ingredients create the perfect flavour combination – mix canned brown lentils, rinsed and drained, with some baby spinach leaves and finely chopped red onion. Dress with yoghurt and lemon juice.

10.  Lentil bolognaise

Make your favourite bolognaise sauce, or cannelloni or lasagne filling, substituting the minced beef with canned brown lentils.

I hope you enjoy these delicious and nutritious meal ideas – with a can of Brown Lentils!

Stay healthy and safe!

~ Mary

 

Barley

We grew up with barley – cooled lemon drinks during hot summer days or in flavoursome soups on cold days! I was told by mum and grandma it was good for your kidneys and stomach. Well you always felt good after drinking it, so no harm in trying! We never had soda or soft drinks, except on the odd occasion at a party. Barley fulfilled all our thirsty needs during the hot weather! Cheapest and the best!

One of the grains always stocked in my pantry cupboard to add to soups or to make those barley water drinks during the hot season. From what I’ve been told it reduces the risk of developing diabetes, high cholesterol, heart disease, among other things.

Barley Water drink:  Add a cup of barley seeds to about 3 litres of water, add a pinch of salt and bring to the boil. Allow to simmer for about 1/2 hr to 1 hr, adding more water if it gets too thick. The liquid shouldnt be too thick. Allow to cool completely, drain of the barley seeds. Add squeezed lemon juice (1-2) and sugar to taste, stir in a jug, add iced cubes and serve. This can be kept in the fridge, covered for upto a week.

Here is a link to the nutritional value of barley in the diet …

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=127