Seasoned Lentils with Vegetables

Tonight I found myself alone for dinner, without much motivation to cook. So, I looked in the refrigerator and started pulling out ingredients. The result was this flavorful side dish that can easily be the whole meal. It is complete with protein, vegetables and complex carbs. Lentils are high in fiber and are a good source of iron, vitamin B1 and folate. I simply added a piece of fruit for dessert and the meal was complete. (If you want a meatless meal, omit the bacon.)

The lentils I used were already fully cooked. This cut the preparation time in half! These convenient, prepackaged cooked lentils can sometimes be found in the produce section of your supermarket or at Trader Joe's. If you can't find cooked lentils, you can use canned that have been drained and rinsed or cook your own. They only take about 20 minutes to prepare, so you can still get dinner on the table in under an hour.

Seasoned Lentils with Vegetables
(Makes four ¾-cup servings)

2 cups cooked lentils
1 tablespoon olive oil
½ large onion, chopped
2 cloves garlic, minced
4 slices of ready-cook bacon, diced (or cooked turkey bacon, crumbled)
2 medium carrots, sliced
1 medium zucchini, quartered and sliced
1½ cups frozen broccoli florets, thawed
3 tablespoons fresh herbs, chopped (parsley, sage, rosemary, thyme, chives) or 2 teaspoons dried
1/3 cup beef or vegetable broth

1 tablespoon worcestershire or steak sauce
Salt and pepper to taste

1. Cook lentils according to package directions, except substitute low-sodium beef or vegetable broth in place of water for more flavor; set side.

2. Heat olive oil over medium high heat. Add onion and a pinch of salt. Cook, stirring occasionally, until onion is soft and translucent. Add garlic, bacon and carrots and cook, stirring occasionally, for 3-4 minutes. Add zucchini, broccoli and herbs and continue cooking for another 3 minutes or until vegetables are tender-crisp.

3. Add cooked lentils, broth, worcestershire sauce and season with salt and pepper to taste. Cook only until lentils are heated through. Serve hot.

Nutritional Information per serving: 204.5 calories, 27.5 g carbohydrate, 4.7 g total fat, 0.3 g saturated fat, 9.6 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Rainy Day Lentil and Vegetable Soup

It's rainy and cold today, which calls for a warm pot of soup and a glowing fire in the fireplace. I love lentil soup, but most canned lentil and vegetable soups contain potatoes which only adds to the carbohydrate count without adding much nutrition. For that reason, I like to make my own. This particular recipe is more like a stew because it is thick with delicious vegetables! I used the prepackaged cooked lentils that can sometimes be found in the produce section of the supermarket or at Trader Joe's. Their convenience and excellent taste can't be beat! Feel free to add your favorite vegetables or substitute another dark, leafy green (in place of the kale), if you desire. Then curl up with a good book and a steaming cup of soup -- it will warm your heart!

Rainy Day Lentil & Vegetable Soup
(Makes about ten 1¼-cup servings)

2 teaspoons olive oil
1 medium onion, chopped
2 cups celery, sliced
3 carrots, sliced into half rounds
1 cup green beans, sliced
1 medium zucchini, sliced into quarter rounds
6-8 stalks asparagus, cut into 1" pieces
1 teaspoon minced garlic
2 teaspoons dried parsley
1 teaspoon dried thyme
1 teaspoon dried oregano
1 (14.5 oz.) can diced tomatoes
8 cups reduced sodium chicken or vegetable broth
2½ cups cooked lentils
4 cups kale, chopped
Salt and pepper to taste

1. Heat olive oil in a large dutch oven or stew pot. Add onion, carrot, celery, green beans, zucchini, asparagus, garlic and dried herbs. Cook, stirring occasionally, until onions are soft and translucent. Add tomatoes and broth and bring to a boil. Add lentils and kale and simmer for 30-40 minutes until vegetables are soft and kale has wilted. Adjust seasonings and serve.

Nutritional Information per serving: 111 calories, 20 g carbohydrate, 1 g total fat, 0 g saturated fat, 5.9 g fiber, 486 mg sodium, 8.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010.