Search This Blog

Thursday, March 9, 2017

Carrots and Lentils in Olive Oil

Martha Rose Shulman  
Yield Serves four to six

This is an adaptation of a Turkish recipe, a sweet and savory combination of lentils, onions and carrots that can be served hot or at room temperature, as a main dish or a side.

Featured in: Vegan Recipes For Lent.

1 cup brown, green or black lentils, rinsed
3 cups water
¼ cup extra virgin olive oil
1 onion, halved lengthwise, then sliced thin across the grain
1 teaspoon coriander seeds
4 garlic cloves, minced
1 ½ pounds carrots, peeled and sliced thin (about 4 cups sliced)
1 tablespoon tomato paste dissolved in 1 cup water
1 teaspoon sugar
 Salt to taste
½ cup chopped fresh mint

1. Combine the lentils with 3 cups water in a saucepan, and bring to a boil. Reduce the heat, cover and simmer for 15 minutes. Set a strainer over a bowl, and drain.
2. Heat the oil over medium heat in a heavy casserole or skillet. Add the onion and coriander seeds. Cook, stirring, until the onion is tender, about five minutes. Add the garlic and carrots and salt to taste. Cook, stirring, for two to three minutes until the carrots begin to soften. Stir in the dissolved tomato paste, sugar and lentils. Add 1 to 1 1/2 cups of the cooking water from the lentils (enough to cover the lentils), salt to taste and half the mint. Bring to a simmer, and simmer uncovered for 15 to 20 minutes until the lentils are tender and much of the liquid has evaporated. Taste and adjust salt. Remove from the heat, sprinkle on the remaining mint and serve, or allow to cool and serve at room temperature with cooked whole grains, like bulgur or quinoa.

Advance preparation: This will keep for three to four days in the refrigerator. The dish is delicious served at room temperature.

Nutritional information per serving (four servings)
380 calories; 2 grams saturated fat; 2 grams polyunsaturated fat; 10 grams monounsaturated fat; 51 grams carbohydrates; 17 grams dietary fiber; 140 milligrams sodium (does not include salt to taste); 15 grams protein

Nutritional information per serving (six servings)
253 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 7 grams monounsaturated fat; 34 grams carbohydrates; 12 grams dietary fiber; 93 milligrams sodium (does not include salt to taste); 10 grams protein

No comments:

Post a Comment