86-Lancaster Farming, Saturday, March 25,4995 Lentils Make A Come Back Although lentils and dried beans have been eaten for centuries, it’s only recently that they are becom ing trendy in restaurants and ele gant cooking. They are turning up in soups, stuffings, salads, sandwi ches, casseroles, and more. Lentils and beans are good for you. They are low in fat, calories, and sodium and high in carbohy drates, fiber and protein. And, they have no cholesterol. Lentils are versatile, easy to pre pare, quick to cook, inexpensive, satisfying and very nutritious. It takes a bit longer to prepare dried beans because they should be soaked eight hours before cooking. You can hurry this process by the quick soak method; Place 1 cup beans and 3 cups water in pan. cover and bring to a boil for 2 minutes. Turn off heat. Let stand for one hour. Proceed with recipe or keep in refrigerator for two days before cooking or freeze until ready to use. Lentils and dried beans, also called legumes, play a significant role in treating and preventing obesity, cardiovascular disease, hypertension, and diabetes. As a good source of fiber, both soluble and insoluble, lentils are believed to help reduce cholesterol and blood triglyceride levels. Because legumes are veget ables, they do not supply all amino acids necessary to make a com plete protein. But that can be easily solved by combining it with food that contains the lacking amino acid methionine. By adding rai sins, nuts, seeds, meat, dairy pro ducts or eggs, lentil dishes will contain a complete protein with all the amino acids needed. Lentil-barley soup, lentil-rice salad, or lentil-cheese quiche are complete protein dishes. Legumes can be an important source of iron, especially for women, whose iron needs are greater. Gating lentils with foods high in Vitamin C, such as toma toes, green pepper, broccoli, and citrus fruits or juices, helps the body absorb iron more effectively. Legumes also provide potas sium, especially important for peo ple taking medications for heart disease and hypertension. Potas sium is also thought to help lower blood pressure and reduce the risk of stroke. Recipe Topics If you have recipes for the topics listed below, please share them with us. We welcome your recipes, but ask that you include accurate measurements, a complete list of ingredients and clear instructions with each recipe you sub mit. Send your recipes to Lou Ann Good, Lancaster Farm ing, P.O. Box 609, Ephrata, PA 17522. Recipes should reach our office one week before publishing date. April 1- Recipes Using Nuts 8- Easter Candy 15- Easter Dinner 22- Cooking With Eggs QUICK TO COOK To cook lentils, rinse and pick over, then simmer on top of the range for 20 minutes or covered in a microwave on high in water (twice the amount of water as len tils) or as the recipe directs. Drain, if needed, and they’re ready to eat. Add seasonings or flavorful ingredients to the cooking water, since lentils absorb flavors well. Do not add acid ingredients such as tomatoes or lemon juice until later, since they will slow cooking. Salt should be added later. VEGGIE BREAKFAST FRITTATA 2 potatoes, peeled, cubed Vegetable cooking spray 1 cup onion, thinly sliced 1 cup red bell pepper, thinly sliced 2 cups zucchini, cut into A -inch cubes A teaspoon dried basil Salt Ground pepper 2 ounces garlic and herb Neuf chatel cheese 4 eggs 4 egg whites 5 to 6 drops hot pepper sauce 2 tablespoons freshly grated Parmesan cheese, optional Preheat dven to 350 degrees. In medium-sized saucepan, combine potatoes and enough water to cov er. Place over medium-high heat and bring to a boil. Cook potatoes 15 minutes or until soft when pierced with a fork. Drain'and set aside. Coat 10-inch nonstick oven proof skillet with cooking spray and place over medium-high heat Add onion, cook 5 minutes or until soft. Add half the red pepper and all the zucchini, basil, salt and pep per to taste. Cook 5 minutes longer or until zucchini is just soft. Add potatoes; spoon cheese onto veget able mixture. In medium-sized bowl, whisk eggs, egg whites, and hot pepper sauce until blended. Pour over vegetables and stir with fork to cover evenly. Make a decorative spokelike pattern on top with reserved red pepper strips; sprinkle with parmesan cheese. Place skil let in oven and bake 20 to 25 minutes, or until knife inserted near center comes out clean. To serve, cut into wedges. Yield 8 servings. Chunky Vegetarian Chill doesn’t need meat to offer complete protein. SAUSAGE LENTIL SOUP '/> pound bulk Italian sausage 1 large onion, chopped 1 small green pepper, chopped 1 small carrot, chopped 1 large garlic clove, finely minced 1 bay leaf 2 1414 -ounce cans chicken broth 16-ounce can tomatoes with liq uid. chopped 1 cup water V, cup dry lentils A cup mustard In a Dutch oven, brown and crumble sausage, drain fat. Add next nine ingredients; cover and simmer one hour or until lentils and vegetables are tender. Stir in mustard. Remove bay leaf before serving. Yield: 6 servings. R. Leinbach Leola MINESTRONE SOUP 1 cup dried beans (S or 6 kinds) 1 quart water '/i teaspoon garlic powder 1 medium onion, chopped 1 tablespoon dried parsley 2-3 beef bouillon cubes 16-ounce can tomatoes Vi cup spaghetti noodles, broken into small pieces 1 medium carrot, diced A cup shredded cabbage 'A cup green beans, canned or fresh 1 small zucchini, cubed (optional) 14 teaspoon salt, optional Combine all ingredients in a large saucepan. Cover and bring to a boil. Cook and simmer IS to 20 minutes. Featured Recipe It seems only fitting that as we near the end of the century, a centuries-old food is setting a new place for itself at the table. Peas and lentils are reappearing in everything from salsas and salads to soups and side dishes. And no wonder. These little legumes not only taste good, they’re good for you. Packed with protein, vitamins, and miner als, peas and lentils are high in fiber, low in fat, and cholesterol-free. Peas and lentils are easy to prepare and easy on the budget too. For more information and a collection of recipes, send a legal size, self-addressed, stamped envelope to USA Dry Pea & Lentil Council, SO7l Highway 8 West, Moscow, Idaho 83843. LENTIL VEGGIE QUICHE This delicious quiche makes its own crust 1 tablespoon butter 'A cup chopped onion 2 cups chopped fresh broccoli A cup water 1 cup milk 2 eggs, well beaten 14 cup grated Swiss cheese 14 teaspoon salt (optional) 'A teaspoon black pepper A teaspoon nutmeg 1 cup lentils, rinsed, cooked, drained 1 cup grated Parmesan cheese 'A cup dried whole wheat bread crumbs 1 large tomato, chopped Melt the butter in large skillet. Add the onion and broccoli and cook the vegetables until just tender, stirring often. Add water if needed. In a separate bowl, combine the milk, eggs, Swiss cheese, and all of the seasonings. Add the broccoli, onions, and tender-cooked lentils, and stir. In a small bowl, mix the Parmesan cheese and bread crumbs and spread half of mixture on the bottom of a 9-inch pie plate. Cover with chopped tomato and pour the broccoli-egg mixture over all. Sprinkle remainder of the Parmesan-crumb mixture on top. Bake in a 350 degree oven for one hour. Let stand 20 minutes before serving. Cut into wedges. To reheat cold quiche, place in microwave for 30 seconds. Serves 8.
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