Black lentils are the most nutritious lentil packed with protein, calcium, potassium and iron. I love them so much I’ve started eating them for breakfast and switched my whole grain porridge to dinner since it’s so easy to make as a healthy sweet treat for the end of my eating window day.
- Sauté in a pot for about 10 minutes:
- Half Onion chopped or Dried Onion
- 2 Carrots chopped
- Other option ingredients like mushrooms, celery, bell pepper, etc.
- Add Garlic and Seasons last
- Add the following to the pot, bring to boil and simmer for 25 to 30 minutes, covered or half covered and stirring occasionally:
- 1 cup of black lentils checked for debris and rinsed if necessary
- 2.5 cups of water
- Can of chopped tomatoes
- Serve with desired additional seasons. Consider adding some vinegar, topping with hemp seeds, and along with a side of broccoli and cauliflower. Sometimes I’ll have with a side of whole grains and/or a sweet potato and/or a salad.
Right now I just buy these in bulk at the local co-op in Hendersonville, North Carolina. They have an incredible selection of organic grains, legumes, seeds, fresh produce and more. I can bring my own bags to dispense their grains and legumes into so there’s no packaging involved either!
I batch cook enough of this to make for two and sometimes four when I want to bring my son and his fiancé some. I simply start by cutting some carrots, then anything else I might want to sauté like celery, onions, garlic, etc. I just kind of wing how much of these but for a cup of lentils I might use a couple of carrots, half an onion, two or so garlic cloves, a two celery stalks.
Once I have a few things prepped I’ll start heating up a pot. I have an instant pot but it seems easier just to cook lentils on the stove in a pot. Lately I’ve been using oil, like just enough to cover the bottom with a thin layer. And something with a high heat tolerance like grapeseed oil. But if you don’t want to use oil just add a little water and then the onions before the carrots. As that’s heating I’ll start adding the carrots first since they take the longest, then onions, and I save the garlic, spices and herbs for last. I might sauté for about 10 to 15 minutes and add the last things a couple minutes before I expect to be done sautéing. Sometimes I’ll just pull some rosemary from the herb garden and add it in the last couple of minutes.
Now it’s time to focus on the lentils. Some people may use a broth. I just use water. I don’t get too into seasoning beyond the basics for sautéing because I tend to cook in bulk. And I may want to use the legumes for another recipe or season them differently based on whatever else I’m eating. And someone may want theirs seasoned differently.
I use about 2 1/2 cups water to 1 cup black lentils. I comb through the lentils to make sure there’s no rocks and rinse them a few times. If I have some I’ll add some chopped tomatoes or tomato sauce. I’ll add whatever I have leftover over from a previous recipe or just add a whole can. After adding the lentils and water and tomato sauce or chunks to the pot and turn it up to high until it starts to boil. Then turn it down to low/medium to simmer for about 25 minutes covered or half covered and stirring occasionally.
It may take less or more time depending on how fresh your legumes are, how high you simmered them, and your texture preference. I’ll serve mine up hot topped with some baby spinach leaves or kale to make it wilt. I usually add a little vinegar, hot pepper seeds, maybe a little nooch, dash of slap your mama, turmeric, fresh ground pepper, etc.
I like to have between 90 to 220 grams depending on whatever else I’m eating. A full cup worth is at least 18 grams of protein. But, it could be as high as 50 grams of protein, it’s hard to say because the USDA data on it isn’t clear as to whether it’s cook or dry. Either way, that’s a LOT of protein. To make this dish resemble Bryan Johnson’s “Super Veggie” I make a habit of having a side of broccoli and cauliflower along with it too.
When it’s done I’ll dish out a couple servings quick and then jar the rest. We usually go through the rest within the next couple of days. You may freeze it, but I just eat it 🙂
