Omega Vision
Okay, so, for the last few years now I've been a priest in the church of lentils. Lentils, if you don't know, are small bean-like legumes called "pulses." They come in a variety of sizes and colors, with the most common being the brown lentil.
Here are the nutrition facts for a cup of dry brown lentils.
http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2
As you can see, only 2 g of fat (almost no saturated fat) and only 4 g of sugar, but 59 g of fiber and 50 g of protein. Add to this that for about $1 to $1.50 depending on the store you can get two cups worth of lentils. That's basically 100 g of protein for a buck.
Now, it's true, lentils aren't explosions of flavor when cooked, but the great thing about them is that between their blandness and their ability to soak up liquid, they're great at taking the flavor of whatever you cook them in. Hence why they're perfect for soups and chilis.
When cooking lentils, you probably want to precook them in boiling water until they're tender (don't worry if the water turns muddy--that's natural, just strain the lentils after they're done) before adding them to your recipe.
Below are a few of my favorite recipes involving lentils.
Sloppy joes with lentils:
http://www.budgetbytes.com/2011/06/sloppy-joes-plus/
Lentil burritos (my own recipe--and my favorite lentil dish)
Mujaddara (Lebanese dish)
This one is really simple, but the trick is to have LOTS of onions and to cook them until they're caramelized.
-1 cup brown lentils
-1 cup white rice
-3-5 yellow onions
-olive oil
-whatever spice you want--cumin and ground cloves work well, as does red pepper flakes
-salt to taste
Precook your lentils and chop your onions. Don't worry about chopping the onions fine as they'll shrink down as you cook them. Also don't worry if 5 chopped yellow onions looks like a mountain in the pan--again they'll cook down. Coat your pan with olive oil and start sauteeing the onions. Keep cooking and stirring them until they're a deep, sweet brown. At the same time you should start cooking your rice in a rice cooker. Once the rice, lentils, and onions are all done, stir them together in your pan. That's it.
Here are the nutrition facts for a cup of dry brown lentils.
http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2
As you can see, only 2 g of fat (almost no saturated fat) and only 4 g of sugar, but 59 g of fiber and 50 g of protein. Add to this that for about $1 to $1.50 depending on the store you can get two cups worth of lentils. That's basically 100 g of protein for a buck.
Now, it's true, lentils aren't explosions of flavor when cooked, but the great thing about them is that between their blandness and their ability to soak up liquid, they're great at taking the flavor of whatever you cook them in. Hence why they're perfect for soups and chilis.
When cooking lentils, you probably want to precook them in boiling water until they're tender (don't worry if the water turns muddy--that's natural, just strain the lentils after they're done) before adding them to your recipe.
Below are a few of my favorite recipes involving lentils.
Sloppy joes with lentils:
http://www.budgetbytes.com/2011/06/sloppy-joes-plus/
Lentil burritos (my own recipe--and my favorite lentil dish)
Mujaddara (Lebanese dish)
This one is really simple, but the trick is to have LOTS of onions and to cook them until they're caramelized.
-1 cup brown lentils
-1 cup white rice
-3-5 yellow onions
-olive oil
-whatever spice you want--cumin and ground cloves work well, as does red pepper flakes
-salt to taste
Precook your lentils and chop your onions. Don't worry about chopping the onions fine as they'll shrink down as you cook them. Also don't worry if 5 chopped yellow onions looks like a mountain in the pan--again they'll cook down. Coat your pan with olive oil and start sauteeing the onions. Keep cooking and stirring them until they're a deep, sweet brown. At the same time you should start cooking your rice in a rice cooker. Once the rice, lentils, and onions are all done, stir them together in your pan. That's it.