The Ubiquitous Lentil and a Great Winter Recipe

Although the modern vegetarian diet can take advantage of many processed “meat substitutes” with the texture and taste of meat, I find it much more rewarding to utilize earth’s natural bounty of vegetable protein, which is plentiful and diverse.

Vegetarian diets in most every culture rely on legumes, particularly lentils, as a mainstay protein source. Why lentils? Because lentils are affordable and available almost everywhere; they are tolerant to drought and grown throughout the world. About 30% of their calories are from protein, plus they are rich in dietary fiber, folate, vitamin B1 and minerals.

Lentils have been part of the human diet since Neolithic times and one of the first crops domesticated in the Near East. Archaeological evidence shows they were eaten 9,500 to 13,000 years ago. Lentil colors range from yellow to red-orange to green, brown and black. They vary in size and are sold in many forms, with or without the skins, whole or split. Indian Tadka Dal, Ethiopian Mesir Wat, and Lebanese Mujaddara are just a few of the sumptuous meals that take advantage of the ubiquitous lentil.

Cooking with Lentils

My husband and I are long time vegetarians. Mark, the more prolific chef, draws from a wide variety of vegetable protein sources for his gourmet creations. I, on the other hand, am forever drawn to lentils. I love the fact that they are quick and easy to cook – unlike most legumes, lentils rarely require pre-soaking and can cook to perfection in under an hour. I also tend toward simpler recipes that use easy-to-find ingredients. Several years ago I came across such a recipe for a hearty lentil stew which I adapted to include my own favorite spices. This dish has become a much-requested winter favorite in our home and I’m excited to share my take on the recipe here.

Spicy Sloppy Lentils

  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 1 large green bell pepper, seeded and chopped
  • 1/2 tablespoon ground cayenne pepper (hot red pepper)
  • 1/2 tablespoon ground paprika
  • 1-1/2 cups dried brown or red lentils, picked over and rinsed
  • 1 14.5-ounce can crushed tomatoes
  • 3 cups water
  • 2 tablespoons tamari or other soy sauce
  • 1/2 tablespoon English mustard powder, mixed with enough water to make a paste (If you like your food truly spicy, use Colman’s English Mustard – it really packs a punch!)
  • 1 tablespoon molasses
  • 1 teaspoon salt
  • Freshly ground black pepper

Heat the oil in a medium-size skillet over medium heat. Add the onion and bell pepper, cover, and cook until softened, about 5 minutes. Add the cayenne and paprika, stirring to coat. Transfer the onion mixture to a 3 1/2- to 4-quart stew pot or Dutch oven. Add the lentils, tomatoes, water, tamari, mustard, molasses, salt, and pepper to taste and stir to combine. Cover, bring to a slow boil, then cook on low heat for about an hour, adding a bit of water as needed. Simmer until the lentils are well cooked and the seasonings melded.

Serve over rice or with thickly sliced bread. Serves 4-6 people, depending on how hungry they are.

With winter well on the way, I know I will soon be getting many requests for this warm and hearty meal. I hope you’ll give it a try and share your own favorite lentil recipes.

LindaEve

Comments

  1. Yummy!!I love lentils too,and eat them lots.Look forward to trying this out :)
    Mahalo

  2. I hope everyone who tries this recipe gets back with a comment on how it came out. And I would love to see more lentil recipes (and share a few more).

  3. Marvelous information! A newbie to lentils myself, this one is now on the menu board.

  4. Thank you for tonight’s dinner inspiration!!! I truly needed this 8-)

  5. Thanks for sharing this Linda! It looks delicious, and I hope to try it soon!

  6. Lentils are on of the most perfectly beautiful foods. I always feel ‘clearer’ after eating them and they are indeed known as a brain food – good for your memory and thinking functions. I just bought myself a crock pot and am very excited to try this out as a slow way of cooking lentil stews, dals and soups. I love your photo in this post! Thanks for a great post and lovely recipe.

  7. The colors of the beautiful red-orange and yellow lentils are enough to make me want to try your spicy lentils!

  8. MMMmmmm, I love me some lentils! So good and easy too. Thank you for the sloppy recipe! I’ll have to try that one for sure! ;-)
    -Jamie
    http://chatterblossom.blogspot.com/