Lentils are teeny tiny members of the legume family. Most people think of dishes from India and the Middle East when they think of lentils. But did you know Canada is one of the world's top producers? I can only surmise we export most of our crops because lentils are not prominent in traditional Canadian cuisine. They are a nutritional powerhouse, however. Which means we should be eating more of them.
Lentils are high in protein, iron, vitamin B, magnesium, zinc, and potassium. They are a great source of fiber, and rich in phytochemicals that protect against heart disease and diabetes. It is a shame we’ve not embraced them better in our Canadian kitchens.
The only familiarity I had with lentils growing up was the mosaic art projects we created with them in school. You can make a decent seed mosaic if you paint on construction paper with PVA glue and heap on spoonfuls of colourful lentils. When the glue dries, you tip the paper and off-slide any unstuck lentils, revealing a pretty little picture to hang on the fridge. Artwork like this was how we enjoyed lentils in our kitchen when I was a kid.
I still don’t eat them enough, but I have one fantastic recipe for lentil soup that never lets me down. It is spicy, rich, vibrant with flavour, and made in under an hour. It tastes great on day one, but like so many spicy-rich meals it is infinitely better on days two and three.
This recipe makes a large potful of soup. Enough to feed four adults for dinner with seconds - leaving four portions to be enjoyed for lunch today. I just finished eating my reheated bowl. My lips are still tingling from the hit of Sriracha. My chest and belly are warm and content, and it feels like I’ve done something great for my health.
Try the soup, and don’t be intimidated by lentils if you’ve never cooked with them. Here are a few tips to make the whole process friendly.
Lentils come in a variety of colours: Orange, Green, and Brown are most common. Orange lentils are very soft and cook quickly. The darker ones take a little more time.
If you cook with dry lentils, pick through as you rinse them. Depending on where they are sourced and how diligently they are packed, you may find the odd tiny stone that gets mistaken for a lentil. If one slips by it won’t be trouble, but I don’t think that stones taste as good as lentils.
If you have digestive issues like IBS - using canned lentils and giving them a good rinse before cooking can ensure easy digestion. Lentils are generally easily digested in the first place, but when you have IBS, everything gets made with a little more caution. Beans and legumes are one area I prefer to use canned offerings whenever possible.
Lentils make a great substitute for ground meats. Look for recipes that use lentils to create everything from meatloaf to shepherd's pie. Adding red lentils to chili is a perfect little win for texture and flavour.
Swap lentils for quinoa, rice, or pasta for grain bowls and salads. It’s a nice variation.
Now…that recipe for Lentil Soup -
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