Red lentils are pulse/ beans which are edible. It is an annual plant which is bushy and belongs to the legume family. The seeds grow in pods and the plants grow to about 40 cm tall. There would be about two seeds in each pod. About 100 grams of red lentils have about 353 calories, which fat both saturated and polyunsaturated. It has no cholesterol. It has sodium and potassium, it also has carbohydrates.
It contains dietary fibres and sugar. It contains iron, vitamin B6, magnesium, vitamin C and calcium. However it is not a source of vitamin A and Vitamin B 12. Red lentils are popular world over though the preparation varies.
Ingredients:
- 1 and ¼ cup dried red lentils
- 1 bay leaf
- 3 cups water
- ½ teaspoon salt
- 2 tablespoon olive oil
- ½ Serrano chilli – finely chopped and seeded
- 2 cloves of garlic
- 2 teaspoons of cumin ground
- ½ teaspoon coriander ground
- ¼ teaspoon cinnamon ground
- 3 tablespoons chopped fresh parsley
- 3 tablespoons cilantro fresh
- 1 and ½ tablespoons of mint chopped
- ½ teaspoon black pepper
- 2 tablespoon red wine vinegar
Cooking time: half an hour
Method:
- In a saucepan in high heat add bay leaf. Water and a bit of salt and boil. Now reduce the heat to low and cover the saucepan partially and let it simmer until the leaves are tender but still retain their firmness. Let it be for 12 to 14 minutes, now drain and remove the bay leaf. Leave the mix aside.
- Heat olive oil in a small frying pan on medium heat. Now add the garlic and chilli and sauté till it is soft for about a minute. Add the coriander, cumin and cinnamon and cook till you get a good fragrance. Now remove the frying pan from the heat.
- Now in a big bowl, combine the lentils and spices and make a mixture. Toss them to mix them. Now add the parsley, mint and cilantro and season it with ¼ teaspoon of pepper and salt. Now stir in the vinegar and serve hot.
- Serves 6
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