Lentils are not the first thing people thing people think of when asked to describe the Canadian diet. Ironically, Canada (mostly Saskatchewan) is the world leader in lentil exports. These humble legumes deserve more time in our dietary spotlight. Not only are they easy to prepare, they’re chock full of protein, fibre, folate, vitamin B1, and iron. They’re gluten-free, and have a low glycemic index, for those following restricted diets. Use this recipe, and you have a complete protein at a fraction of the cost of meat.
Lentils and Rice
- 2 cups (500 mL) broth or water
- 1/2 cup (125 mL) dried green lentils
- 1/2 cup (125 mL) rice
- 1 pinch each salt and pepper
- 1 green onion, sliced (optional)
In a large pot, mix lentils and broth/water and bring to a boil; reduce heat, cover and simmer until almost tender, about 15 minutes.
Stir in rice, salt and pepper. Return to boil; cover and reduce heat to low. Simmer until liquid is absorbed, about 17 minutes.
Remove from heat. Let stand, covered, for 15 minutes. Fluff with fork; stir in green onion.
- Prepare red lentils and instant rice to reduce cooking times and mix together after cooking.
- Add spices like curry, garlic, onion powder, or ginger to taste
- Mix in green peas, corn, chopped carrots or cooked spinach to get your veggies and create a delicious, balanced meal.
Recipe and featured image adapted from Canadian Living