Virginia's Kitchen by GINNIE MANUEL

Make Room for Legumes
Lentils Deserve a Place in Your Heart
 
 
There’s a lot to love about the unassuming lentil. A staple in many parts of Europe, as well as India and the Middle East, it has long been used as a meat substitute. Lentils are an economical, fat-free protein source, and they also provide ample amounts of calcium, iron, phosphorous and vitamins A and B.
 
Lentils belong to the legume family, referring to any plant species having seed pods that split along the sides when ripe. The dried seeds of the legume are called “pulses,” which is the correct botanical term for the lentil.
 
The most commonly available lentils are brown, but if you venture to an Indian or Middle Eastern market, you will also find red and yellow lentils. The delicate French green lentil, known as “lentille de Puy,” is popular in European cuisine. There are subtle differences in size and thickness among these four types, with the smaller red, yellow and green lentils requiring less cooking time than the brown variety.
 
Here are some examples of the many tasty ways you can enjoy lentils.
 
 
Red Wine Lentil Soup
 
Full of flavor, this low-fat selection can be served with crusty bread, a hearty salad and red wine for a simple, satisfying, meatless meal.
 
¼ cup canola oil
1 large onion, chopped
2 cups chopped celery
1 (28 ounce) can Italian-style diced tomatoes
1 (32 ounce) container fat-free chicken broth
½ cup dried lentils
1 cup chopped Italian (flat-leaf) parsley, divided
½ cup dry red wine
2 teaspoons minced garlic
Salt and pepper to taste
Pinch of ground cloves
 
Heat the oil in a large kettle and sauté the onion and celery over medium-low heat until soft, about 10 minutes. Purée the tomatoes and their juice in a food processor and add to the kettle along with the broth and lentils. Simmer, uncovered, for 20 minutes. Add half the parsley, the wine, garlic and seasonings, and simmer, covered, 20 minutes longer. Add the remaining parsley and simmer for 5 minutes. Serves 4 to 6.
 

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