Zone Diet Food and Recipe: Lentils

From Zone Diet

The Lowdown on Lentils

Lentils are a popular, nutty-tasting legume that you'll find in your
grocery store year-round. They are sold canned or dried, and are quick
to cook, making them a healthy and convenient addition to entrées, your
favorite soup, or salad. There are several varieties of this favorable
carb, though you're most likely to find brown lentils in your local
supermarket and the red, yellow, and green ones in a specialty or
health food store.

Here are some tips and tricks for maximizing your use of this super-healthy carb:

• Brown and green lentils hold their shape after cooking, so use them
  when you want to add some texture to your dish. Red lentils turn soft
  and work best in things like purees.



• Lentils require no presoaking and can be cooked in just 20 to 30 minutes.


• The high fiber content in lentils can help regulate your blood sugar levels and may help lower your cholesterol.


• Lentils are packed with nutrients: They are high in folic acid,
  potassium, and iron. Try this delicious recipe and begin taking
  advantage of lentils' many health benefits:

Savory Lentils With Goat Cheese

Ingredients

3/4 cup lentils, rinsed and drained

2 1/4 tablespoon roasted red peppers

1/3 teaspoon salt


1 1/2 cups water

1 clove garlic, minced

1 1/2 tablespoons fresh chopped cilantro

1 1/2 tablespoons chopped red onions

3/4 teaspoons cumin

1/8 teaspoon paprika

Juice of 1 lime

3 ounces goat cheese, room temperature

1/4 teaspoon freshly ground pepper


2 radicchio leaves for garnish

1 teaspoon extra virgin olive oil

Instructions

In a medium saucepan, combine lentils, 1/4 teaspoon salt, and water.
Bring to a boil and simmer for about 20 minutes or until lentils are
tender, but still have texture. Remove from heat and drain. In a
medium-size bowl, mix together lentils, roasted peppers, garlic,
cilantro, and chives. Mix paprika, cumin, olive oil, and lime juice.
Toss together with lentil mixture. Before serving, fold in goat cheese.
Season with remaining salt and pepper. Arrange radicchio leaves on
plate. Spoon salad onto radicchio and serve.

MEMBERS GET MORE! You'll find hundreds of kitchen tips and tasty recipes on Dr. Sears Zone Diet Advantage. Sign up today!